Conditioning: Complete as many rounds and reps as possible* in 7 minutes of: 200m Run 20 Speed Skips 15 Sit-ups 10 Front Squats (95/63) 5 Strict Pull-ups   For Score *working @ 85% intensity   Strength: Clean 1-1-1-1-1-1 For Max Load Compare to Monday, 05 June 2017   Flexibility/Mobility: Saddle Sit – 2:00 Twisted Cross – 1:30/side Couch Stretch – 1:30/side     Post score, max load, and experiences to commentsRead more

  Row Skill: 8 x 250m at 85-90% 500m pace AND at 26-28 s/m, 45 seconds rest of easy rowing   For total sprint meters   Conditioning: “The Real One” Complete as many rounds as possible in 15 minutes of: 1 Ring Muscle-up 6 Squats 7 T-push-ups 2 Thrusters (135/95)   For Score Compare to Monday, 07 October 2013   Flexibility/Mobility: Quad Smash – 1:30/side Barbell Shoulder Smash – 1:30/side Reclined Spinal Twist – 1:30/side     Post meters, score, and experiences to commentsRead more

  Conditioning: 2017 Functional Fitness Liftoff WOD 3 Complete as many rounds and reps as possible in 12 minutes of: 25 Pull-ups 50 Calories Rowed 100 Overhead Squats (45) 50 Box Jumps (24/20″) 25 Pull-ups   For Score   Strength: Make up a missed 1-RM Shoulder Press, Hang Power Clean, or Front Squat   Flexibility/Mobility: Eye of the Needle – 1:30/side Reclined Spinal Twist – 1:30/side Hip Capsule – 1:30/side Overhead Distraction – 1:30/side     Post score, lift and load, and experiences to commentsRead more

  Conditioning: Partner WOD 300 Double Unders For Time …rest 2:00, then… 4 rounds of: 300m Run 20 Wall-Ball Shots (25/16) @ (10/9′) 15/12 Calories Biked 10 One-Arm Dumbbell Overhead Squats (50/35)* 5 Strict Pull-ups   For Time *5 reps each arm, each round. Alternate exercises.   Flexibility/Mobility: Right side straddle – 1:00 Left side straddle – 1:00 Center straddle – 1:00 Butterfly – 1:00 Pike – 1:00   2 rounds for qualityRead more

  Conditioning 1: “Fast” 30 Double Unders 15 Sit-up Slammers (12/8) @ 2m 20 Squats 10 Handstand Push-ups   3 rounds for time (8:00 cap)   Strength: Front Squats 1-rep max Compare to Friday, 02 June 2017   Conditioning 2: Partner WOD* “Furious” 100m Sprint 5 Burpees 3 Chest-2-Bar Pull-ups   6 rounds for time (7:00 cap) *alternate exercises   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side Glute Smash – 1:30/side     Post times, max load, and experiences to commentsRead more