Skill: 3-person Team 3000m Row   For Time   Conditioning: “Hammer Time”  15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25 Push Press (75/53) 15 Lateral Bar Jumps*   For Time *Jumping over the bar both directions equal 1 Compare to Tuesday, 23 February 2016   Strength: Snatch 1-1-1-1-1-1-1-1-1 @ 40-50-60-65-70-75-80-85-90% 1RM   For Quality   Flexibility: Right side straddle – 1:00 Left side straddle – 1:00 Center straddle – 1:00 Butterfly – 1:00 Pike – 1:00   2 rounds for quality     Post times, load, and experiences to commentsRead more

  Strength 1: Every 2 minutes on the minute perform… 3 Shoulder press @ 50, 60, 70, 80%   For Quality   Conditioning: 5 Clusters (155/103) Sprint 150m 10 Kettlebell Swings (72/53) Sprint 150m   3 rounds for time   Strength 2: Every 2 minutes on the minute perform, 3 Push Press @ 60, 70, 80, and 90%   For Quality   Mobility: Quad Smash – 1:30/leg Spine Smash – 2:00 Overhead Distraction w/ External Rotation – 1:30/side     Post loads, time, and experiences to commentsRead more

Strength 1: Every 90 seconds perform 1 Clean and Jerk at each percentage: 50, 60, 70, 75, 80, 85, 90, 95, 100%   For Quality   Conditioning: Partner WOD* 20 Pull-ups 40 Wall-Ball Sit-up Throws (16/14/12) @ 5m 60 Double Unders 80m Buddy Carry 6 x 100m Sprint 40 GHD Sit-ups 20 Kettlebell Swings (72/53)   2 rounds for time (23:00 cap) *Equal Work   Strength 2: Back Squats 3-reps at each of the following: 60, 70, 80, 85, 90, 95, 100%   For Quality   Mobility: Hip Capsule Stretch – 1:30/side Ball Tack and Floss – 1:30/side Lateral Opener – 1:30/side     Post loads, time, and experiences to commentsRead more

  Conditioning: Partner WOD* “Lights Out” 4 x 200m Run (forward) 60 Sit-ups 30 Overhead Squats (95/63) 40 Chest-2-Bar Pull-ups 20 Handstand Push-ups 50 Calories Rowed 20 One-arm Kettlebell Lunges (53/35) 40 Box Overs (30/24″) 30 Push Press (95/63) 60 Burpees 2 x 200m Run (backward)   For Time Compare to Wednesday, 06 April 2016 *Equal work. One at a time working.   …Rest 3 minutes   Strength: As a partner group, use one bar and find: Snatch Grip Deadlift 3-rep max For combined team total   Flexibility: Revolved Seated Staff – 1:30/side Reclined Spinal Twist – 1:30/side Seated Shoulder Flexion – 2:00 Lying Hip Capsule – 1:30/side     Post time, loads, and experiences to commentsRead more

  Rest Day     Competitors Class 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...Read more