Strength: Shoulder Press 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps @ 85%   Conditioning: Complete as many rounds as possible in 15 minutes of: 2 Muscle-ups 4  Wall-Ball Push-ups 6 Front Squats (75/53) 8 Hollow Rocks 200m Row   Mobility: Hip Capsule Stretch – 2:00 per leg Overhead T-Spine – 2:00 Couch Stretch – 2:00 per leg     Post load and reps, time, and experiences to commentsRead more

  Skill: Turkish Get up 4 rounds of 4 reps/side   For Quality   Conditioning: MPCF Board WOD “Crippler” 400m Walking Lunges   For Time Compare to Thursday, 14 July 2011   Flexibility: Forward Fold with Twist – 1:00/side Low Lunge Twist – 1:00/side Lying Hip Capsule – 1:00/side Quad Smash – 2:00/leg   2 rounds for quality   Post time and experiences to commentsRead more

  Strength: Back Squats 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps at 85%     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     Mobility: Lower Body Foam Roll – 1:30/side Anterior Compartment Smash – 1:30/side Spine Smash – 2:00     Post load and reps, time, and experiences to commentsRead more

  Conditioning: “Sleep Deprived” Row 1000m …then 21-15-9 rep rounds of: Front Squats (115/73)* Kettlebell Push-ups …then Run 800m   For Time *Bar Starts on the ground. Athlete must clean bar, and then perform front squats. A squat clean is allowed and countable for a rep.   Flexibility: Low Lunge Twist – 1:30/side Lateral Opener – 1:30/side Reclined Spinal Twist – 1:30/side     Post time and experiences to commentsRead more

Sweat Angel or Sweat Spider? Can’t tell. 🙂 No night classes Friday. 0530-1200 classes are normal. Sorry for any inconvenience.   Strength: Deadlifts 5   reps @ 65% 1RM 3   reps @ 75% 1+ reps @ 85%   For max reps @ 85%     Conditioning: “What now?” 21 Sit-ups 15 Box Jumps (24/20″) 9 Strict Pull-ups 15 Kettlebell Swings (53/35) 21 Double Unders   4 rounds for time Compare to Wednesday, 11 December 2013     Mobility: Hip Capsule – 1:30/side 20 Slow Passovers with a PVC pipe Olympic Wall Squat – 2:00     Post load and max reps, time, and experiences to commentsRead more