Conditioning: “Wicked Wednesday” 10 Power Cleans (155/103) 20 Burpee Box Overs (20/16″)* 30 High-Lows* 400m Run   4 rounds for time Compare to Wednesday, 14 August 2013 *Instructions: Rx Burpee Box Overs require feet not to touch the box. Box must be cleared in order to count as Rx. High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 15 lowering in one direction, and 15 lowering in the other.   Mobility: Hip Capsule Stretch – 1:30/side Spine Smash – 2:00 Couch Stretch – 1:30/side       Post time and experiences to commentsRead more

  Strength: Shoulder Press 1-rep max Compare to Wednesday, 25 March 2015   Conditioning: 300m Run 24 Shoulder Touches 12 Double Kettlebell Thrusters (35/25) 24 Slammers (12/8) 30 Double Unders   4 rounds for time   Flexibility: Low Lunge Twist – 2:00/side Eye of the Needle – 2:00/leg Reclined Spinal Twist – 2:00/leg       Post max load, time, and experiences to commentsRead more

  Conditioning: MFFL Workout 1.1 Complete as many rounds as possible in 30 minutes of: 1 Bear Complex (165/105)* 1 Muscle-up (bar or rings) or 3 Chest-2-Bar Pull-ups or 5 Pull-ups 10 Box Overs or Step Overs (24/20″) 15 Wall-Ball Shots (20/14) @ (10/9′)   For Score Compare to Wednesday, 06 August 2014   *BEAR COMPLEX: Without dropping the bar, the athlete will do 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press. The athlete may perform a thruster to integrate the power clean, front squat and push press into one fluid movement and perform the back squat and push press into one fluid movement. THE WEIGHT WILL DECREASE 5 POUNDS FOR EACH ROUND UNTIL THE BAR IS EMPTY. All ROUNDS WILL THEN BE COMPLETED WITH THE BAR EMPTY.   Mobility: Olympic Wall Squat – 2:00 T-spine – 2:00 Quad Smash – 2:00   For Quality...Read more

  Conditioning: Partner WOD “Share the Load” 20 meter Fat Bar back rack carry (290/190) 300m Run 20 Toes-2-Bar   8 rounds for time   …Rest 5 minutes   Remain as a partner group, and perform max reps in 1-minute of each: Snatch (135/93) Rest 1-minute Clean (185/123) Rest 1-minute Deadlift (275/183)   For score   Flexibility: 10 Sit-ups to Straddle Right Side Straddle – 2:00 Left Side Straddle – 2:00 Middle Straddle – 2:00     Post time, score, and experiences to commentsRead more

  Skill/Core Work: High Plank Variations – 1 arm up holds: 15 seconds each arm – 1 arm, 1 leg opposite sides up: 15 seconds each variation – 1 arm, 1 leg same side up: 15 seconds each variation – 15 High-Lows* …rest 1 minute   3 rounds for quality *High-Lows start in the high plank. While maintaining a rigid body, low down to low plank, one arm at a time. Then raise back up to high plank, one arm at a time. One rep has now been completed. These are designed to be quick and rhythmic. (i.e. down, down, up , up)   Conditioning: “Running Away” 10 Snatches (115/75) 200m Run 30 Kettlebell Push-ups 400m Run 50 Double Unders 600m Run 50 Sit-ups 400m Run 30m Burpee Broad Jumps 200m Run 10 Chest-2-Bar Pull-ups   For Time Compare to Wednesday, 31 July 2013   Mobility: Olympic Wall Squat –...Read more