Conditioning: 100m Run 10 Wall-Ball Shots (25/16) @ (10/9′) 10m Handstand Walk 10 Toes-2-Bar   5 rounds for time   Strength: Back Squats 1-rep max Compare to Wednesday, 07 December 2016   Flexibility/Mobility: Couch Stretch – 1:30/side One-Arm Lat Lean – 1:30/side Pike Stretch – 2:00 Knees-to-Traps – 2:00 Spine Smash – 2:00     Post time, load, and experiences to commentsRead more

Skill: Row 250m, All Out Rest 3 minutes, now… Row 1000m @ 80% 250m pace Rest 2:00 Row 750m @ 80%   For quality of pace and stroke control   Conditioning: 21-15-9-3 rep rounds of: Pull-ups Goblet Squats (72/53) Wall-Ball Push-ups Run 150m   For Time   Flexibility/Mobility: Low Dragon – 2:00/side Overhead Distraction w/ External Bias – 1:30/side Middle Straddle – 2:00     Post times and experiences to commentsRead more

Two good partner teams throwing it down and representing MP this weekend at Barbell Mania in Dallas. Strong work fellas!!   Conditioning: Partner WOD 15 Snatches (95/65) 30 Double Unders   10 rounds for time* (20:00 cap) *Partners alternate complete rounds. Each partner will perform 5 rounds individually.   …rest 8:00, then… Strength: Find 1-RM for complex in 8:00*: Deadlift Power Clean Hang Squat Clean Shoulder-to-Overhead   For max load *Both partners must be find 1RM in the 8:00. Two bars can be used.   Flexibility/Mobility: Saddle Sit – 2:00 Elevated Cat – 1:30 Side Half Straddle – 1:30/side Twisted Cross – 1:30/side     Post time, loads, and experiences to commentsRead more

Conditioning: “Three’s Company” WOD 1: 15-12-9 rep rounds of: Calories Rowed Toes-2-Bar   WOD 2: 45 Double Kettlebell Thrusters (53/35) 60 Double Unders 45 Handstand Push-ups 60 Jump rope Singles 45 Kettlebell Swings (53/35)   WOD 3: 90 Pull-ups 180 Push-ups 90 One-arm Kettlebell Snatch Lunge (53/35)   For Time Compare t0 Saturday, 11 June 2016   Instructions: Perform these as a 3-person team. All WODs are equal work, and only one member working at a time. WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round. WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete. WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge” is executed by...Read more

Conditioning: Partner WOD 15-minute AMRAP of: Max Calories Rowed …rest 2 minutes, then*… 10-minute AMRAP of: 50 Pull-ups 100 Sit-ups 50 Push-ups 100 Squats …rest 2 minutes, then… 5-minute AMRAP of: Max Calories Biked   For Score *If you have any missing 1RM’s, stop at this point, and make one up. If you are current, but want to do a lift, stop here as well.   Strength: Option 1: Make up a missed 1-rep max Shoulder Press, Front Squat, Clean, Overhead Squat, Deadlift, or Hang Power Clean Or… Option 2: Pick any lift and perform: 5 reps @ 65% 1RM 5 reps @ 75% 4 reps @ 80% 3 reps @ 85% 2 reps @ 90%   Flexibility/Mobility: Shoulder Fold – 1:30/side Twisted Cross – 1:30/side Saddle Pose – 2:00 Pike stretch – 2:00     Post score, lift, load, and experiences to commentsRead more