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,...Read more

  Strength: Deadlift 5   reps @ 60% 3   reps @ 70% 1+ reps @ 80%   For max reps @ 85%   Conditioning: Partner WOD* “Past my bedtime” 1000m Row 80 Wall-Ball Sit-up Throws (12/10/8)* 40 Plate-facing Burpees 200 Double Unders 40 One-arm alternating Kettlebell Lunges (53/35) 80 Wall-Ball Volleyball Throws (20/16/14) 1000m Row   For Time Compare to Wednesday, 08 July 2015 *Equal work and only one partner working at a time throughout WOD. (A/B/C): A is male Rx, B is co-ed Rx, C is female Rx   Mobility: Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side Quad Smash – 1:30/side     Post load and reps, time, and experiences to commentsRead more

  Skill: Tripod Hold 2 x 1:00* Headstand Hold 2 x 1:00* Handstand Hold 2 x 30 seconds*   *30 seconds of Seated Shoulder Flexion between sets   Conditioning: Part 1: Perform 5 rounds for time of (6 minute cap): 30 Double Unders 15 Shoulder-2-Overhead (95/63)   …Rest 1 minute   Part 2: Perform 2-4-6-8-10-12 rep rounds of (6 minute cap): Alternating Kettlebell Snatch (53/35) Knees-2-Elbows   …Rest 1 minute   Part 3: Perform for reps (6 minute cap) 20 Squat Cleans (155/103) With remaining time, max rep ring dips   For Time and Score   Flexibility: Couch Stretch – 1:30/side Bilateral Shoulder Flexion – 1:30 Low Lunge Twist – 1:30/side     Post time and reps for each part, and experiences to commentsRead more

  Conditioning: Partner WOD “Watching Lifetime while getting a root canal” Part 1: 20 Front Rack Lunges (95/65) 20 Kettlebell Swings (53/35) 4 rounds   Part 2: 100 Wall-Ball Shots (20/14) @ (10/9′)   Part 3: 15 Hang Snatches (95/65) 15 Box Jumps (24/20″) 4 rounds   Part 4: 100 Wall-Ball Sit-ups (20/14)   Part 5: 10 Thrusters (95/65) 10 Burpees 4 rounds   Part 6: Row 2000m   For Time Similar to Saturday, 31 January 2015 Instructions: This is a partner WOD. Parts 1, 3, and 5 partners are to alternate rounds. Parts 2, 4, and 6 alternate as desired with equal work.   Mobility: Overhead Distraction – 2:00/side Hip Capsule – 2:00/side Spine Smash – 2:00     Post time and experiences to commentsRead more

  Strength: Hang Clean to 5 Front Squats 1-rep max   Conditioning: 15-12-9 rep rounds for time of: Deadlifts (225/153) Handstand Push-ups   …Rest 5 minutes   15-12-9 rep rounds for time of: Clean & Jerk (95/63) Pull-ups   …Rest 3 minutes   Row 500m (All out effort) For Time   Mobility: Couch Stretch – 1:30/side Banded Overhead Distraction – 1:30/side Reclined Spinal Twist – 1:30/side     Post load, times, and experiences to commentsRead more