Conditioning: 15/12 Calories Biked 12 Sit-up Slammers (14/10) 9 Back Squats (95/63)* 6 Behind-the-neck Shoulder Press (95/63) 3 Overhead Squats (95/63)   3 rounds for time (10:00 cap) *Must clean the floor, and place it on the back. **Levels Intermediate/70+ Adv: 12/9 cals, (80/53)/% based Beginner/70+ Scaled: 10/7 cals, (65/43)/% based   Strength: Overhead Squat 1-rep max Compare to Wednesday, 08 November 2023     Post results and experiences in the commentsRead more

Open Gym 1200-1330 AND 1700-1830 Unlimited members can utilize Open Gym to develop additional skills, build strength, or enhance their conditioning. All other members may use Open Gym to make up a missed programmed WOD.   MP Iron Club† Lift 1: Sandbag walking lunges* Every 3:00 complete: 25-ft down and 25-ft back   4 sets for max load *Sandbag must be placed on the shoulder. Must switch shoulders after 25 ft.   Lift 2: Strict pull-ups* Every 1:30 complete 4 Reps   10 Sets for quality *The athlete may choose to do weighted strict pull-ups   Lift 3: On an every 3-minute clock: Double Dumbbell Thrusters 18-15-12-9-6 rep rounds*   For quality and load. The goal is for all reps to be unbroken. *Increase the load each round   Core Work: 15 GHDs to parallel while holding a weight plate 30 Kettlebell Russian twists 0:45 Low plank   3 rounds for quality...Read more

Conditioning: Partner WOD (alternate exercises) As many rounds as possible in 12 minutes of: 4 Strict handstand push-ups 8 V-ups 12 Double kettlebell front squats (2 x 53/35)   …Rest 4:00 and then   As many rounds as possible in 12 minutes of: 4 Bar muscle-ups 8 GHD Sit-ups 12 Double kettlebell front rack alternating stationary lunges (2 x 53/35)   For score   *Levels Intermediate/70+ Advanced: kipping handstand push-ups, (2 x 45/30 kettlebells), chest-to-bar pull-ups Beginner/70+ Scaled: double kettlebell push press, (2 x 35/20 kettlebells), parallel GHD, chin over bar pull-ups or ring rows     Post results and experiences in the commentsRead more

Conditioning: Every minute on the minute, for 15 minutes, complete: 4 Double dumbbell deadlifts (2 x 70/50) 3 Double dumbbell hang power cleans 2 Double dumbbell shoulder to overhead 1 Devil press   For completion   *Levels Intermediate/70+ Adv: (2 x 50/35) dumbbells Beginner/70+ Scaled: (2 x 35/20) dumbbells   Mobility: GoWOD mobility video together as a class     Post results and experiences in the commentsRead more

Endurance: 1000m Run 1000m Ski 1000m Run 1000m Row   For time (20:00 cap)   Strength: Power Clean Every 2:00 on the minute: 4 @ 40% 3 @ 50% 3 @ 60% 2 @ 70% Then every minute on the minute: 1 @ 75% for 4 Sets 1 @ 80% for 3 Sets   For quality   *Levels Intermediate/70+ Adv: 800m Run, 800m Ski, 800m Run, 800m Row Beginner/70+ Scaled: 600m Run, 600m Ski, 600m Run, 600m Row     Post results and experiences in the commentsRead more