Conditioning: “Fittest in OK” WOD 3 “Gymnastical Beast” (Masters Rx Version) 100′ Overhead Wall-Ball Walking Lunges (25/20) 50 Double Unders 40 Wall-Ball Shots (25/20)* @ (10/9′) 50 Double Unders 30 Toes-2-Bar 50 Double Unders 20 Ring Dips 50 Double Unders 100′ Overhead Walking Lunges (25/20)   For Time (14:00 cap)** Compare to Wednesday, 01 February 2017 **If time remains, perform max rep ring muscle-ups. Each MU reduces WOD time by 5 seconds.   Strength: Hang Squat Snatch 1-rep max   Flexibility/Mobility: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side Reclined Spinal Twist – 1:30/side   Royal Huddleston Burpee Challenge: Day 88     Post time, load, and experiences to commentsRead more

  Skill: Row 250m, All Out, …rest 3 minutes, then… Now team up, 3-person team: Row 3000m* For Time *Switch every 500m, row at 90% your 250 pace   Conditioning: “Jump Around” 30 Speed Skips 20 Wall-Ball Shots (20/14) @ (10/9′) 25 Single Jump Rope 15 Box Overs (24/20″) 20 Double Unders 10 meters Handstand Walk   3 rounds for time Compare to Monday, 01 June 2015   Flexibility/Mobility: Barbell Shoulder Smash – 1:30/arm Quad Smash – 1:30/leg Anterior Compartment smash – 1:30/arm   Royal Huddleston Burpee Challenge: Day 87     Post times and experiences to commentsRead more

Excited to have the new platforms finished and anchored! Conditioning: 21-18-15-12-9-6 rep rounds of: Sit-up Slammers (12/8) @ 2m Kettlebell Push-ups* Squats* Run 200-300-400-400-300-200m*   For Time (20:00 cap) *Burpees can be substituted for KBPUs and SQs. Run 200m after round of 21, 300m after 18, 400m after 15, etc..   Strength: Bear Complex* 3-rep max (15:00 cap) *Clean to Front SQ to Push Press to Back SQ to Push Press Connection of any of these movements is allowed. I.E a squat clean thruster would include the first three movements.   Flexibility/Mobility: Side Straddle – 1:30/side Butterfly – 1:30 Elevated Cat Stretch – 1:30   Royal Huddleston Burpee Challenge: Day 86     Post time, max load, and experiences to commentsRead more

  Conditioning: Partner WOD 3 rounds for time of: 30 Wall-Ball Shots (25/16) @ (10/9′) 20 Pull-ups 30 Burpees …rest 3 minutes, then… 2 rounds for time of: 20 Kettlebell Swings (97/62) 100 Double Unders 20 Front Squats (155/103)   For time   …rest 8 minutes, then… Strength: As a partner group, find 1 rep max for the complex: Power Clean – Hang Squat Clean – Power Jerk   Flexibility/Mobility: ROMWOD   Royal Huddleston Burpee Challenge: Day 84     Post time, loads, and experiences to commentsRead more

Focused Work: Snatch Balance   Conditioning: “Crank it up” 3 rounds of: 15 Wall-Ball Shots (20/14) @ (12/10′) 10 Burpees 5 Muscle-ups   …then 5 rounds of: 50 Double Unders 5 “Jana Burpees”* 5 Handstand Push-ups Rest 1 minute at the end of each round   …then 3 rounds of: 15 Box Jumps (30/24″) 10 Burpees 15 GHD Sit-ups   For Time *Jana Burpees are burpees where the jump and clap is as minimal as possible, but still simultaneously. Full extension of hips is not required.   Flexibility/Mobility: Pigeon – 1:30/side Super Front Squat – 1:30/side Olympic Wall Squat – 2:00   Royal Huddleston Burpee Challenge: Day 83     Post time and experiences to commentsRead more