Conditioning: Partner WOD “Fast and Furious II” 4 x 200m Sprint 100 Sit-ups Slammers (14/10) @ 2m 50 Fat Bar Deadlifts (225/150) 40 Overhead Squats (115/75) 40 Pull-ups 50 Plate-facing Burpees 100 Double Unders 4 x 200m Sprint   For Time Compare to Saturday, 15 April 2017 Instructions: Equal work. One person at a time working. Tag between exercises. Use same equipment/location. Complete each exercise in it’s entirety before moving to next exercise.   Strength: As a partner group, find team total for: 4-rep max Back Squat   For Team Total Load   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00   Post time, loads, and experiences to commentsRead more

  Conditioning: Part 1: 3-person team 4500m Row …or… 3600m Run   For Time   Part 2: Complete as many rounds and reps as possible in 8-minutes of: 50 Double Unders 10 One-arm Dumbbell Overhead Squats (50/35)   For Score   Skill: Pick any Three (3) skills on the “Athletic Skills Sheet”   Flexibility: 15 Front Leg Swings/leg Olympic Wall Squat – 2:00 15 Side Leg Swings/leg 15 Sit-ups to Pike Pike stretch – 2:00     Post time, score, and experiences to commentsRead more

  Strength: Hang Power Clean 3-3-3-3-3     For Max Load   Conditioning: “Peek-a-boo” 50 Weighted Walking Lunges (35/25) 25 Pull-ups 50 Sit-ups 25 Box Jumps (30/24″) 50 Back Extensions 25 Ring Dips 50 Toes-2-Bar 25 Wall-Ball 2-fer-1’s (20/14) @ (10/9′) 50 Double Unders   …Rest 2 minutes   15 Overhead Squats (185/123) For Time Compare to Wednesday, 12 August 2015   Mobility: Quad Smash – 1:30/leg 20 PVC Passovers Posterior Chain Floss – 1:30/leg Seated Shoulder Flexion – 2:00     Post max load, times, and experiences to commentsRead more

There will be a group of MP’ers meeting at LaFortune Golf Course parking lot at 0740 to run a 5K before class. If you are interested, just show up. It will be self-paced.   Conditioning: Partner WOD 3 rounds of: 10 Synchro Pull-ups 20 Ring Push-ups 30 Sit-ups Slammers (16/12) @ 2m   …then… 2 rounds of: 10 Synchro Kettlebell Swings (97/62) 15/10 Calories Biked* 20 One-arm Dumbbell Overhead Squat (50/35)   …then… 1 round of: 50 Alternating Burpees 200 Double Unders 1000m Row   For Time *All exercises are equal work on each exercise; with one partner working at a time. Exception on synchro exercises, both working simultaneously, doing half the reps each. Both teammates bike both rounds. If team is: MM-30 cal/rd; FF-20 cal/rd; MF-25 cal/rd.   Mobility: ROMWOD     Post time and experiences to commentsRead more

  Conditioning: 2017 Functional Fitness Games Masters Division “Vest Triplet”* Run 400m 24 Squats 12 Burpee Box Overs (30/24″)   4 rounds for time 17:00 cap *If you have a vest (20/14), wear it.   Strength: Push Jerk 3 reps at the following percentages: 50, 60, 65, 70, 75, 80, 85%   For Quality   Flexibility/Mobility: Saddle Sit – 2:00 Elevated Cat – 1:30 Low Dragon – 1:30/side Child’s Pose w/ shoulders – 2:00     Post time, loads, and experiences to commentsRead more