Conditioning: Partner WOD Complete as many rounds and reps as possible in 10 minutes of: 2 Strict Chest-2-Bar Pull-ups 4 Handstand Push-ups 6 Kettlebell Swings (72/53) 8 Front Squats (95/63) 10 Calories Rowed   For Score   Strength: Thruster 1-Rep Max Compare to Tuesday, 17 May 2016   Flexibility: 15 Front Leg Swings/Leg Olympic Wall Squat – 2:00 15 Side Leg Swings/Leg Anterior Compartment Smash – 1:30/side T-Spine Smash – 2:00     Post score and max load to commentsRead more

  Skill: Rower Stroke Work  10 Hard Pulls, rest 30 seconds, 15 Hard Pulls, rest 30 seconds, 20 Hard Pulls, rest 30 seconds, 15 Hard Pulls, rest 30 seconds, 10 Hard Pulls…finished   For total meters pulled *Hard Pull = maximal torque on each pull, s/m between 21-25   Conditioning: Complete as many rounds and reps as possible in 15 minutes of: 4 Muscle-ups 6 Turkish Get-ups (35/25)* 8 Ring Push-ups   For Score *3 right/3 left   Mobility/Flexibility: Couch Stretch – 1:30/side One-Arm Lat Lean – 1:30/side Pike Stretch – 2:00 Spine Smash – 2:00 Knees-to-Traps – 2:00     Post total meters, score, and experiences to comments  Read more

  Conditioning: 25 Speed Skips 20 Sit-up Slammers (12/8) @ 2m 15 Calories Rowed 10 Front Squats (95/63) 5 Strict Handstand Push-ups   4 rounds for time   Strength: Clean 1-Rep Max Compare to Wednesday, 29 June 2016   Mobility: Quad Smash – 2:00/leg Anterior Compartment Smash – 2:00/side Spine Smash – 2:00     Post time, max load, and experiences to commentsRead more

We will be running this in heats. If you have not signed up, there will be open spots as we go. First heat starts at 0900. MP will be open at 0830.   2017 Fittest in the OK online qualifier 5.3A/B Strength: 5.3A – 2:00 cap 5 Clean & Jerk Singles   For Heaviest Loads*   …Rest 2:00, then…   Conditioning: 5.3B – 18:00 AMRAP 50 Box Jump Overs (24/20″) 50 Wall-Ball Shots (20/14) @ (10′) 50 Shoulder-to-Overhead (95/63) 50 Toes-to-Bar 50 Double Unders   For Score *5.3A score value is the 5 heaviest lifts successfully completed in the 2:00. An athlete can do exactly 5; or the can do as many as they wish, but can only post the weights of the 5 heaviest. Athlete can add or subtract weight throughout the 2:00. 5.3B score is simply the total number of reps successfully completed in the 18:00.    ...Read more

  Skill: 3-person Team 2100m Row* For Time *Equal Work   Conditioning: “Sail Away” 35 Pull-ups 35 GHD Back Extensions 35 Double Unders 35 Weighted Walking Lunges (45/35) 35 Wall-Ball Shots (20/14) @ (10/9′) 35 Hand-release Push-ups* 35 Knees-2-Elbows 35 Calories Rowed 35 Box Overs (24/20″) No Touching Box   For Time Compare to Friday, 16 September 2016   Flexibility: Couch Stretch – 1:30/side Supine Shoulder Stretch – 1:30 Olympic Wall Squat – 1:30 Sink Mobilization – 1:30     Post times and experiences to commentsRead more