Conditioning: 30 Calories Rowed 20 Burpees 10 Snatches (135/95) 5 Muscle-ups   3 rounds for time   Strength: Shoulder Press 5-5-5-5-5 @ 75% 1RM   For Quality   Flexibility: 15 Front Leg Swings/per leg Hamstring Floss – 2:00/leg Olympic Wall Squat – 2:00 15 Sit-ups to Pike Pike stretch – 2:00     Post time, load, and experiences to commentsRead more

  Skill/CFE: Row 500m Rest 3 minutes   3 rounds for total sprint time   Conditioning: “Let’er Rip” 3 rounds of:* 20 Wall-Ball Shots (20/14) @ (10/9′) 20 Supermans …then 6 rounds of: Sprint 200m Rest 2 minutes …then 3 rounds of:* 20 Box Overs (24/20″) 20 GHD Sit-ups   For Time Compare to Saturday, 11 May 2013 *Burpee Challenge, feel free to add in 10 burpees per round if you wish.   Royal Burpee Challenge: Day 102   Mobility: Couch Stretch – 1:30/side Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side     Post sprint time, total CWOD time, and experiences to commentsRead more

Ape Nation representing at the Oklahoma Tough Mudder! #djkitty   Strength: Back Squat 5-5-5-5-5 @ 75% 1RM For Quality   Conditioning: “Almost Summer” 20 Sumo Deadlift High-Pull (75/50) 20 Overhead Squats (75/50)* 400m Run   3 rounds for time Compare to Tuesday, 28 May 2013 *Focus on quality, not just time   …rest 4 minutes   200m Row 20 Burpees   3 rounds for time   Flexibility/yoga poses: Thread the Needle – 1:30/side Twisted Monkey – 1:30/side Pigeon – 1:30/side     Post load, times, and experiences to commentsRead more

Normal class at 0900. Good luck to the Tough Mudder team!   Conditioning: “All I do is work and run” 15 Overhead Squats (155/103) Run 300m 30 Pull-ups Run 400m 45 Bar-Over-Burpees Run 600m 45 Double Unders Run 400m 30 Toes-2-Bar Run 300m 15 Clean and Jerk (155/103)   2 rounds for time   Mobility: Couch Stretch – 1:30/side Spine Smash – 2:00 Anterior Compartment Smash – 1:30/side     Post time and experiences to commentsRead more

  Strength: Front Squat 5-5-3-3-2-2+ Start at 60% 1RM, increase by 5% each set   For Quality and Max reps   Conditioning: “LP’s Dream” 10-9-8-7-6-5-4-3-2-1 rep rounds of: Hang Power Cleans (115/73) Kettlebell Swings (1.5/1 pood) Box Jumps (24″/20″) Run 200m  at the end of each round   For Time Compare to Friday, 17 May 2013   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 load, reps, time, and experiences to commentsRead more