Strength: “Bring Sally Up” With a barbell in the back rack (135/93), play the song “Flower” by Moby. When the lyrics say “bring Sally up”, stand up. When the lyrics say, “bring Sally down”, squat down.   For completion and quality   Conditioning: “Christine” 500m Row 12 Bodyweight Deadlifts 21 Box Jumps (20″)   3 Rounds For Time Compare to Tuesday, 26 September 2017   Flexibility/Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00     Post times and experiences to commentsRead more

  Sprint Work: Partner up Assault Bike 15 seconds each* 30 seconds each 45 seconds each 60 seconds each …rest 1:00 from partner 2 finishing, and then go back down   For total calories *10 seconds to rotate each time   Strength: Shoulder Press 2-2-2-2-2-2-2-2-2-2* Find 2RM *Between each set of SP, perform (6/4) strict PLU. Rx+ option, do them weighted.   Flexibility/Mobility: Couch Stretch – 1:30/side Overhead Distraction w/ External Bias – 1:30/side Elevated Cat Stretch – 1:30     Post calories, max load, and experiences to commentsRead more

  Conditioning: MPCF Board WOD “Psycho” 200m Row 30 Alternating Pistols 400m Run 50 Sit-up Slammers (12/8) @ 2m 600m Row 70m Burpee Broad Jumps 800m Run   For Time Compare to Friday, 09 August 2013   Flexibility/Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post time and experiences to commentsRead more

  Conditioning: Partner WOD* 1600m run …then… 2 rounds of: 10 Kettlebell Swings (97/62) 12 Chest-2-Bar Pull-ups 14 Overhead Squats (135/93) 18 Sit-up Slammers (14/10) 20 Calories Rowed …then… 200 Double Unders …then… 2 rounds of: 10 Kettlebell Swings (97/62) 12 Chest-2-Bar Pull-ups 14 Overhead Squats (135/93) 18 Sit-up Slammers (14/10) 20 Calories Rowed …then… 100/90/80 Calories Biked   For Time *Equal work required. Each partner will do half of each number. Each exercise can be broke up however partners wish, as long as equal work, and only one at a time is working.   Flexibility/Mobility: Side Straddle – 1:30/side Middle Straddle – 1:30 Couch Stretch – 1:30/side Spine Smash – 1:30 Butterfly – 1:00     Post time and experiences to commentsRead more

  Strength: Front Squat 5  reps  @ 65% 1RM 3  reps  @ 75% 1RM 1+ reps @ 85% 1RM   For Max Reps on last set   Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 2 Muscle-ups 5 T-Push-ups 10 Shoulder Touches 20 Double Unders   For Score   Flexibility: 2 rounds: 10 Sit-up to Pike Hold Pike sit – 1:00 10 Sit-up to Straddle Hold Straddle – 1:00     Post max reps, score, and experiences to commentsRead more