Conditioning: Complete as many rounds and reps as possible in 10 minutes of: 10/8 Calories Rowed 20 meters Burpee Broad Jumps 30 Shoulder Touches 40 Double Unders   For Score   …rest 7 minutes, then… Partner up, complete as many rounds and reps as possible in 10 minutes, alternating exercises of: 30 Speed Skips 10/8 Calories Biked 6 Knees-2-Elbows 4 Burpees 2 Strict Handstand Push-ups   For Score   Flexibility/Mobility: 10 Sit-ups to Straddle Right Side Straddle – 1:00 Left Side Straddle – 1:00 Middle Straddle – 1:00 First Rib Mobilization – 1:00/side Banded Olympic Wall Squat – 2:00     Post scores and experiences to commentsRead more

Row Skill: Stroke pyramid: 1,2,3…15…2,1 / 3 light Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3. For total distance covered   Strength: Clean Pulls 3-3-3-3-3-3-3-3 Start at 45% 1RM Clean. Increase by 10% each set   For quality of work   Flexibility/Mobility: Revolved Seated Staff – 1:00/side Reclined Spinal Twist – 1:00/side Lying Hip Capsule – 1:00/side Plow – 2:00     Post row distance and experiences to commentsRead more

Conditioning: Row 250m 21 Sumo Deadlift High Pull (115/75) Run 400m 21 Deadlifts (225/155) Row 750m 42 Sit-up Slammers (12/8) @ 2m Run 800m 21 Thrusters (115/75) Row 1500m 21 Kettlebell Swing (72/53)   For Time Use one bar. Adjust load as needed.   Flexibility/Mobility: Quad Smash – 1:30/leg Anterior Compartment Smash – 1:30/side Spine Smash – 2:00 Ball Tack & Floss – 1:30/side     Post time and experiences to commentsRead more

Happy Veteran’s Day!   Conditioning: Partner WOD Heroes! 3 round of “Whitten”* 22 Kettlebell Swings (72/53) 22 Box Jumps (24/20″) 400m Run 22 Burpees 22 Wall-Ball Shots (20/14) @ (10/9′)   …rest 2 minutes, then… 4 rounds of “DT”* 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (all use same bar, 155/103)   …rest 2 minutes, then… 5 rounds of “Bradley”* 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees   For total time *On Whitten, partners do equal work on each exercise, each round. On DT, each partner performs one round in it’s entirety. On Bradley, partner A runs first 100m, B runs the second. partners split the exercises equally, each round.   Flexibility/Mobility: ROMWOD     Post time and experiences to commentsRead more

Conditioning: MPCF Board WOD Hero WOD “Bulger” Run 200m 7 Chest-2-Bar Pull-ups 7 Front Squats (135/93) 7 Handstand Push-ups   10 rounds for time Compare to Friday, 29 January 2016   Flexibility/Mobility: Hip Capsule – 1:30/side Prone Shoulder Flexion – 2:00 Couch Stretch – 1:30/side     Post time and experiences to commentsRead more