Conditioning 1: 2017 Masters Online Qualifier WOD 4 10 Deadlifts (315/225) 20 Deficit Handstand Push-ups (4.5″/3″) 30 Front Squats (95/65)   2 rounds for time For complete standards, descriptions, and other age group variations, go to games.Functional Fitness.com   …rest 5-8 minutes, then… Conditioning 2: Every minute on the minute perform, adding 2 reps of each, each round: 2 Kettlebell Swing (72/53) 2 Pull-up   For Score   Flexibility/Mobility: Low Dragon – 2:00/side Overhead Distraction w/ External Bias – 1:30/side Middle Straddle – 2:00   Royal Huddleston Burpee Challenge: Day 81     Post time, score, and experiences to commentsRead more

  Skill: Row Sprints Row 250m, All Out, holding 28-35 Strokes/min …rest 3 minutes Now perform: 400m Row @ 90% all out pace, rest 1 minute 350m Row @ 90%, rest 1 minute 300m Row @ 90%   For quality   Conditioning: 2017 Masters Online Qualifier WOD 1 100 Alternating One-Arm Dumbbell Snatches (50/35) 80 Calories Rowed 60 Bar Facing Burpees 40 Muscle-ups   For Time* (20:00 time cap)* *If cap is reached, score is total reps completed within the cap For complete standards, descriptions, and other age group variations, go to games.Functional Fitness.com   Flexibility/Mobility: Spine Smash – 2:00 Prone Shoulder External Rotation – 1:30/side Reclined Supine Twist – 1:30/side     Royal Huddleston Burpee Challenge: Day 80     Post times, score, and experiences to commentsRead more

  Strength & Conditioning: 2017 Masters Online Qualifier WOD 2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bar 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 11 squat cleans, 225 / 145 lb. If completed before 12 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 9 squat cleans, 275 / 175 lb. If completed before 16 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bar 50 double-unders 7 squat cleans, 315 / 205 lb. For Score Stop at 20 minutes. Compare to Monday, 07 March 2016 For complete standards, descriptions, and other...Read more

Conditioning: “Time to pay” 600m Run 40 Slammers (12/8) 20 Wall-Ball Shots (20/14) @ (10/9′) 10 Muscle-ups 20 Wall-Ball Shots 40 Kettlebell Push-ups* 600m Run   For Time *Burpees are an acceptable alternative for any RHBC folks, and anyone else.   Strength: Find 1 rep max of the following complex: Clean to Push Press to Push Jerk to Split Jerk   For max load   Flexibility/Mobility: Super Front Rack – 1:300 each arm Banded Olympic Wall Squat – 1:30 Quad Smash – 1:30 each leg   Royal Huddleston Burpee Challenge: Day 77     Post time, max load, and experiences to commentsRead more

  Conditioning: “Chocolate Chips” Rowing variation 20 Shoulder Touches 40 Pull-ups 750m Row 80 Sit-ups 100 Double Unders 80 Squats* 750m Row 40 Kettlebell Swings (53/35) 20 Ring Dips   For Time Similar to Friday, 17 April 2015 *Burpees are an authorized substitution for Burpee Challenge participants   Flexibility/Mobility: Hip Capsule – 2:00/side Overhead w/ External Rotation Bias – 2:00/side Quad Smash – 2:00/side   Royal Huddleston Burpee Challenge: Day 76     Post time and experiences to commentsRead more