Strength: Thruster 1-rep max Compare to Monday, 24 August 2015   Conditioning: 5 Shoulder-2-Overhead (135/95) 10 Ring Dips 15 Box Jumps (30/24″) 300m Row   3 rounds for time   Flexibility: Right Straddle – 1:30 Left Straddle – 1:30 Center Straddle – 1:30 Prone Shoulder Extension – 1:30     Post load, time, and experiences to commentsRead more

 Skill: Rower Stroke Work  10 Hard Pulls, 10 Slow Pulls* 15 Hard Pulls, 15 Slow Pulls 20 Hard Pulls, 20 Slow Pulls 15 Hard Pulls, 15 Slow Pulls 10 Hard Pulls…finished   For total meters pulled *Hard Pull = maximal torque on each pull, no set s/m Slow Pull = soft, non-distinct pull, no faster than 3:00/500m pace, or more than 15 s/m   Conditioning: “Two Ladies and a Dude” 2 rounds of “Lola”: 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups …then 3 rounds of “Cindy”: 5 Pull-ups 10 Push-ups 15 Squats …then 4 rounds of “Rooster”: 10 Burpees 20 Double Unders   For Time Compare to Monday, 15 December 2014   Mobility: Lower Body Foam Roll – 2:00 Anterior Compartment Smash – 1:30/side Spine Smash – 2:00     Post total meters, time, and experiences to commentsRead more

2015 MP Christmas Party   Strength: Front Squats 1-rep max Compare to Wednesday, 19 August 2015   Conditioning: “Hips and Grips” Every minute on the minute for 12 minutes perform: Odd minutes: Max rep Hang Power Cleans in 20 seconds (175/115)* Even minutes: Max rep Toes-2-Bar in 20 seconds   For Score *Up to 75% of 1RM. Rest the remaining 40 seconds each minute. ALL OUT EFFORT in the 20 seconds!   Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Posterior Chain Floss – 1:30/leg     Post load, time, and experiences to commentsRead more

  Conditioning: KO in the OK II Scaled WOD 1 With a running clock for 15 minutes: 0:00-7:00: 3 women – AMRAP* 30 Kettlebell Swings (53/35) 40 Thrusters (95/65) 50 Pull-ups 3 men – Bike Accumulate as many calories as possible in 7 minutes   7:00-8:00: All athletes rest   8:00-15:00: Switch (men will perform the AMRAP, while women will be on the bike)   *Movements can be partitioned as you’d like   For Scores Score 1: Total calories biked Score 2: Total reps of women’s AMRAP Score 3: Total reps of men’s AMRAP   Flexibility: Revolved Seated Staff – 1:30/side Reclined Spinal Twist – 1:30/side Lying Hip Capsule – 1:30/side Plow – 2:00     Post scores and experiences to commentsRead more

  Strength: Make-up a Lift (Shoulder Press, Back SQ, Hang Power Clean, OHS, Snatch, Deadlift) 1-rep max Or, if current… Pick any lift and perform 3-3-3-3-3 @ 85% For Quality & Load   Conditioning: “Better Days” 40 Speed Skips 30 Box Jumps (24/20″) 20 One-leg Kettlebell Deadlift Crossover (35/25) 400m Row 20 GHD Sit-ups 30 Weighted Walking Lunges (45/35) 40 Double Unders   2 rounds for time Compare to Wednesday, 25 February 2015   Mobility: Hip Capsule – 2:00/side Overhead w/ External Rotation Bias – 2:00/side Quad Smash – 2:00/side     Post lift and load, time, and experiences to commentsRead more