Don’t forget to sign up for the Handstand 101 for Saturday, 1400-1600, at the Yoga Room in Tulsa. Cost is $25.   Conditioning: 20/15 Calories Rowed* 16 High-Low’s* 12 Kettlebell Swings (72/53) 8 Power Snatches (95/63)   4 rounds for time *Males row 20 calories, females row 15. High-Lows start in the high plank. Lower body down to low plank with both forearms on the ground. And then return to the high position to finish the rep. Perform 8 lowering in one direction, and 8 lowering in the other.   Strength: Option 1: Make up a missed 1-rep max   Or…   Option 2: Pick any lift and perform: 4 reps @ 65% 1RM 4 reps @ 75% 4 reps @ 80% 4 reps @ 85% 4 reps @ 85%   Mobility: Pick one of each, and perform 1:30/side if bilateral or 2:00 if unilateral: Lower Body, Mid-section, Upper Body...Read more

  REST DAY   Competitors Class: 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all Functional Fitness movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in Functional Fitness. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will...Read more

Bring-A-Friend WOD Conditioning: Partner WOD* Complete as many rounds and reps as possible in 15 minutes of: 4 x 200m Sprint 30 Wall-Ball Sit-up Throws (20/14) @ 5m 30 Wall-Ball Volleyball Throws (20/14) @ 8′ 30 Push-ups   For Score   …rest 3 minutes, then… Complete as many rounds and reps as possible in 10 minutes of: 30 Calories Rowed 40 Wall-Ball Shots (20/14) @ (10/9′) 40m Partner Carry 30 Box Overs (24/20″)   For Score   …rest 3 minutes, then… Complete as many rounds and reps as possible in 5 minutes of: 60 Single Unders 20 Burpees   For Score *All work is equal between partners each exercise, each round   Flexibility: Eye of the Neddle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist – 1:30/side     Post scores and experiences to commentsRead more

0900 day after Christmas class!   Conditioning: Run 200m 10 Alternating Kettlebell Snatches (53/35) 20 Alternating Overhead Walking Lunges (45/35) 10 Toes-2-Bar   4 rounds for time   Strength: 3-person team Clean & Jerk Ladder 9 reps @ (135/83) 9 reps @ (155/93) 9 reps @ (175/103) 9 reps @ (195/113) 9 reps @ (205/123) 9 reps @ (225/133)   For Time -Only one bar per team -Each athlete must do 3 consecutive reps before next athlete begins   OR… Make up a missed 1-Rep Max   Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment Smash – 1:30/side Spine Smash – 2:00     Post times, lift and load, and experiences to commentsRead more

KO in the OK, “Team Honey Pepper Bacon”.   Skill: Row’d Royalty WOD 17.1 A-C 500m Row Rest 3 minutes   3 rounds A. Fastest 500m Time B. Slowest 500m Time C. Total Rowing Time   Conditioning: Complete as many reps as possible in 10:00 of: 30 Single Unders 10 Handstand Push-ups 20 Wall-Ball Shots (20/14) @ (12/11′) 10 GHD Sit-ups 30 Speed Skips 10 Paralette Pass-throughs   For score   Flexibility: Couch Stretch – 1:30/side Overhead Distraction – 1:30/side Olympic Wall Squat – 2:00     Post row times, score, and experiences to commentsRead more