Wednesday is “Bring a Friend”. Bring that friend you have been trying to get started.   Conditioning: Partner WOD “Friends and Family” As a partner group, perform as many rounds and reps as possible in 12 minutes of: 200m Sprints x 2 20 Pull-ups 20 Wall-Ball Sit-up Throws (12/8) @ 5m 40 Jump Rope Singles   …Rest 5 minutes, then… As a partner group, perform as many rounds and reps as possible in 12 minutes of: 20 Calories Biked 20 Plate-facing Burpees 20 Calories Rowed 20 Wall-Ball Shots (20/14) @ (10/9′)   For Score Similar to Friday, 21 October 2016 All exercises are equal work. One partner working at a time.   Royal Huddleston Burpee Challenge: Day 67     Post score and experiences to commentsRead more

Skill: Row Sprints Row 250m, All Out, rest 3 minutes Now, perform 3 rounds of: Row 350m @ 90% all out pace, rest 1 minute   Conditioning: Every minute on the minute perform one round, adding 1 rep to each of: Box Jump (24/20″) Pull-up Abmat Butterfly Sit-up   For Score   Flexibility/Mobility: Dragon – 2:00/side Spine Smash – 2:00 Prone External Shoulder Rotation – 2:00/side   Royal Huddleston Burpee Challenge: Day 66     Post sprint time, intervals, score, and experiences to commentsRead more

Conditioning: “The Separator” (modified) 12 Handstand Push-ups (4″ deficit) 15 Back Squats (185/125) 20 Burpees Over Bar 9 Handstand Push-ups (4″ deficit) 18 Front Squats (155/105) 20 Burpees Over Bar 6 Handstand Push-ups (4″ deficit) 21 Overhead Squats (135/95) 20 Burpees Over Bar   For Time Similar to Functional Fitness Games 2016   Flexibility/Mobility: Thread the Needle – 2:00/side Saddle (Seiza) – 2:00 Half Straddle Right – 1:30 Half Straddle Left – 1:30   Royal Huddleston Burpee Challenge: Day 65     Post time, loads, and experiences to commentsRead more

Conditioning: 3-person Team* 3 x 150m Sprint 30 Kettlebell Swings (70/53) 33 Burpee Box Overs (24/20″) 30m Weighted Overhead Lunges (115/73) 33 Toes-2-Bar   3 rounds for time *Equal work required   Strength: Deadlifts 4-rep max   For Team Total   Flexibility/Mobility: ROMWOD   Royal Huddleston Burpee Challenge: Day 63     Post time, load, and experiences to commentsRead more

Conditioning: Partner WOD* “Last minute changes” 800m Row 70 Wall-Ball Sit-up Throws (16/14/12)* at 5m 60 Plate-facing Burpees 200 Double Unders 60 One-arm alternating Kettlebell Lunges (53/35) 70 Wall-Ball Volleyball Throws (25/20/16) @ 8′ 800m Row   For Time (20:00 cap) *Equal work and only one partner working at a time throughout WOD, except WB throws. (A/B/C): A is male Rx, B is co-ed Rx, C is female Rx   …rest 7 minutes, then… Strength: As a partner team, find max load for: Snatch to 3 Overhead Squats 15:00 cap   For team total   Flexibility/Mobility: Hip Capsule Stretch – 1:30/side T-Spine Smash – 2:00 Quad Smash – 1:30/side Overhead Distraction – 1:30/side   Royal Huddleston Burpee Challenge: Day 62     Post time, loads, team total, and experiences to commentsRead more