Conditioning: “A Slice of Awesomeness” Perform each of the following exercises for 1 minute, then rest and rotate for 30 seconds: Box Jumps (24/20″) Sit-up Slammers (12/8) @ 2m High-Lows* Back Squats (155/103)** Kettlebell Swings (53/35)   Rest 2 minutes between rounds   3 rounds for score Compare to Friday, 27 September 2013 *High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. If you complete each round under the cap, total your times for your score. **Racks can be used   Strength: Hang Power Clean 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%   Flexibility/Mobility: Low Lunge Twist – 1:00/side Eye of the Needle...Read more

Skill: 500m Row at 90% PR pace* Rest 3:00 500m Row* Rest 3:00 500m Row*   For Time *This pace is 90% of current 500m row PR.   Conditioning: “WOD 3” (running version) Run 200m 25 Snatches (75/53) 25 Kettlebell Swings (53/35) 25 Overhead Squats (75/53) 25 Box Jumps (20″) 25 Sumo Deadlift High-Pulls (75/53) 25 Wall-Ball Shots (20/14) @ (10/9′) 25 Thrusters (75/53) Run 200m   For Time Similar  to Monday, 27 February 2017   Flexibility/Mobility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist – 1:30/side     Post row times, time, and experiences to commentsRead more

  Conditioning: MPCF Board WODs Pick one of the following board WODs: Angie, Cindy, Mary, or Nancy   …rest 10:00, then partner up and perform… “Annie”* 50-40-30-20-10 rep rounds of: Double Unders Sit-ups   For time *Equal work. One at a time working.   Flexibility/Mobility: Right side straddle – 2:00 Left side straddle – 2:00 Center Straddle – 2:00 External Shoulder Rotation – 1:00/side Internal Shoulder Rotation – 1:00/side     Post WOD chosen, time or score, Annie time, and experiences to commentsRead more

  Conditioning: “Nailed It” 5 Strict Pull-ups 15 Toes-2-Bar 5 Bar-facing Burpees 15 Overhead Squats (65/45) 5 Back Extensions 15 Calories Rowed   5 rounds for time Compare to Monday, 12 September 2016   Flexibility/Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post score and experiences to commentsRead more

Skill Work: Practice 15 minutes on: “Athletic Skills Sheet“   Conditioning: Partner WOD Karen 150 Wall-Ball Shots (20/14) @ (10/9′) – Rx (16/10) @ (10/9′) – 55+ Masters Rx (14/10) @ (9′) – Scaled (12/8) @ (9′) – Masters Scaled   Diane 21-15-9 rep rds of: Deadlifts* Handstand Push-ups** *(225/155) – Rx (185/125) – 55+ Masters Rx (155/105) – Scaled (135/93) – Masters scaled **Shoulder Presses (65/45) Scaled/ (55/33) masters scaled   Grace 30 Clean and Jerks (135/95) – Rx (115/85 – 55+ Masters Rx (95/63) – Scaled (75/53) – Masters scaled   For total time One partner working at a time. Equal work required, as close to on Diane. Teams must use same bar throughout Diane and Grace. Adjust weight as needed from one to the other. Only one bar to be used, unless team is co-ed. If choosing scaled on any of the WOD’s, perform scaled for all....Read more