Conditioning: Complete as many rounds and reps as possible in 8 minutes of: 10/6 Calories Biked 8 Gorilla Rows (53/35) 6 Toes-2-Bar 24 Speed Skips   For Score   Strength: Deadlift 3-3-3 @ 85% For quality in maintaining position throughout …Or… Make-up a Lift 1-rep max For max load   Flexibility/Mobility: T-spine mobility – 2:00 Half Straddle – 1:30/side Hip Capsule – 1:30/side     Post score, lift, load, and experiences to commentsRead more

  Skill: Practice 15 minutes on: Pistol Progressions 1, 2, 3, 4 and… Straddle Jump to Handstand x 10 reps One-leg Tuck Jump to Handstand x 10 reps   Conditioning: Run  400m …rest 2 minutes, then perform: 3 rounds of: 5 Muscle-ups 10 Alternating Dumbbell Snatches (50/35) 15 Sit-up Slammers (12/8) @ 2m 20/16 Calories Rowed …rest 2 minutes, then perform: 100 Double Unders   For Time   Flexibility/yoga poses: Eye of the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post time and experiences to commentsRead more

Congrats to “The Troop” for winning 3rd Place in their bracket at the KO in the OK! Fun times with fun people!   Conditioning: “This is a lot” 2-minutes of: Max Calories Biked   …rest 3:00, then… 15 Wall-Ball Shots (20/14) @ (10/9′) 10 Overhead Lunges (20/14) 25 Wall-Ball Shots 10 Overhead Lunges 15 Wall-Ball Shots 10 Overhead Lunges   …rest 3:00, then… 2 rounds of: 5 Ground-2-Overhead (135/93) 10 Burpees-Over-Bar 10 Dumbbell Goblet Squats (50/35) 50 Double Unders   …rest 3:00, then… 3-minutes of: Max Calories Rowed   For time and total calories Flexibility/Mobility: Quad smash – 1:30/leg Overhead Distraction w/ External Rotation – 1:30/side Couch Stretch – 1:30/side     Post time, calories, and experiences to commentsRead more

 Come support “The Troop” team at the UMAC today at the KO in the OK team competition. WOD times are scheduled for 1124, 1410, and 1745. And Sunday quarterfinals at 1148.   Conditioning: 4-person team WOD (2M/2F) “Forward and Reverse” M/F pair one completes the following, in order: 50 Calories Rowed 50 Wall-Ball Shots (25/16 ) at (10/9′) 40 Pull-ups 50 Box Jumps (20″) 40 Front Squats (115/75) 40 Calories on Assault Bike   M/F pair 2 complete the following, in order: 40 Calories on the Assault Bike 40 Front Squats (115/75) 50 Box Jumps (20″) 40 Pull-ups 50 Wall-Ball Shots (25/16) at (10/9′) 50 Calories Rowed   For Time Compare to Saturday, 26 August 2017 Teams work simultaneously. There is only one set of equipment for each exercise for both teams to share. If teams meet at a station, the team there first must finish before second team can...Read more

  Strength: Make-up a Lift 1-rep max For max load …Or… Clean 3-3-3 @ 85% For quality in the receiving position   Conditioning: Complete as many rounds and reps as possible in 3 minutes of: 10 Wall-Balls (20/14) @ (12/11′) 20 Double Unders …rest 2 minutes, then… Complete as many rounds and reps as possible in 3 minutes of: 10 Calories Biked 20 Sit-ups …rest 2 minutes, then… Complete as many rounds and reps as possible in 3 minutes of: 10 Kettlebell Swings (72/53) 20m Burpee Broad Jumps*   For Score *Every 5′ covered is worth one rep   Flexibility/Mobility: 20 PVC Passovers T-spine mobility – 2:00 10 Skin-the-Cats Hip Capsule – 1:30/side     Post lift, load, time, and experiences to commentsRead more