Conditioning: Partner WOD* “Last minute changes” 800m Row 70 Wall-Ball Sit-up Throws (16/14/12)* at 5m 60 Plate-facing Burpees 200 Double Unders 60 One-arm alternating Kettlebell Lunges (53/35) 70 Wall-Ball Volleyball Throws (25/20/16) @ 8′ 800m Row   For Time Compare to Wednesday, 25 April 2018 *Equal work and only one partner working at a time throughout WOD. (A/B/C): A is male Rx, B is co-ed Rx, C is female Rx   …rest 3 minutes, then… As a partner team, find max calories biked in 5 minutes   For time and score   Flexibility/Mobility: Hip Capsule Stretch – 1:30/side Pike Stretch – 1:30 Quad Smash – 1:30/side Elevated Cat – 1:30/side     Post time, team total calories, and experiences to commentsRead more

  Conditioning: Complete as many rounds and reps as possible in 7 minutes of: 15/12 Calories Rowed 12 Alternating Pistols 9 GHD Sit-ups   For score   …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 10m One-arm Overhead Dumbbell Walking Lunges-Right (50/35) 10m One-arm Overhead Dumbbell Walking Lunges-Left (50/35) 20m Burpee Broad Jumps   For score   …rest 3 minutes, then… Complete as many rounds and reps as possible in 3 minutes of: 2 Dumbbell Box Step-ups (24/20″)(50/35)* 2 Man-maker Push-ups (50/35)*   For score *increase reps by 2 each round   Mobility: Shoulder Fold Hip Capsule Calf Stretch     Post scores and experiences to commentsRead more

  Rest Day     MP Iron Club 1730-1900 MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your Olympic lifts, this class is for you!     Post experiences to comments *Private lessons are available to teach these lifts if knowledge and/or application is lacking.Read more

  Strength: Deadlift Every 75 seconds perform 2 connected reps Start at 25%, and add ∼10% of 1RM after the first 5 sets. Then add ∼5% for any remaining sets until failure.   For max load   Conditioning: “Fun With Fran” 15 Thrusters + 15 Pull-Ups + 15 Thrusters Rest until clock says 5:00* 12 Thrusters + 12 Pull-Ups + 12 Thrusters Rest until clock says 10:00* 9 Thrusters + 9 Pull-Ups + 9 Thrusters   For Time Compare to Monday, 28 September 2015 Weight: RX (65/43) Masters (45/30) *Progress through each cycle to get as many reps as possible in 3:00 up to the prescribed number per round. Then, rest 2 minutes before beginning the second set. Repeat this process for the set of 12’s.   Mobility: Reclined Spinal Twist Hip Capsule Biceps Barbell Smash     Post max load, split times, and experiences to commentsRead more

Skill: Bike Sprints* 30 sec on/60 sec off *All out for first 30 sec using arms and legs, rest 60 sec.  Then all out for 30 sec using legs only, rest 60 sec.  Finally all out for 30 sec using arms only, rest 60 sec. 3 rounds for max calories   Conditioning: Complete as many rounds and reps as possible in 12 minutes of: Run 200m 8 Army T-Push-ups 6 Handstand Push-ups* 4 Ring-Dips*   For score *Rx+ strict handstand push-ups and weighted ring dips (45/30)   Mobility: Twisted Cross Hip Capsule Couch Stretch     Post calories, score, and experiences to commentsRead more