Strength: Push Press 3-3-3-3-3   For Max Load     Conditioning: 25 Push-Ups 15 Snatches (75/50) 15 Box Jumps (30/24″) 25 Sit-Ups 400m Run   4 rounds For time   Post time to comments Compare to Wednesday, 17 July 2013     Mobility: Single Leg Flexion – 2:00 per leg Banded Bully – 2:00 per side Couch Stretch – 2:00 per side   For Quality     Post Max Load, Time, and Experiences to commentsRead more

  Skill: Practice 15 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   For Quality     Conditioning: Pick One: MPCF Board WOD’s “Lola” 30 Double Unders 20 Knees-2-Elbows 10 Handstand Push-ups   5 rounds for time Compare to Tuesday, 21 August 2012   …Or   “Helen” Run 400m 21 Kettlebell Swings (53/35) 12 Pull-ups   3 rounds for time Compare to Monday, 31 March 2014     Flexibility: 15 Sit-ups to pike 15 Sit-ups to Straddle   2 rounds for quality     Post Time and Experiences to commentsRead more

  Skill: Practice 10:00 on: Handstand Progressions   For Quality     Strength: Overhead Squat 3-3-3-3-3   For Max Load     Conditioning: “Only Time” 21-15-9 rep rounds of: Deadlifts (225/150) T Push-ups V-ups 200m Run   For Time     Mobility: Hip Capsule Stretch – 2:00 per leg Overhead with external bias – 2:00 per arm Couch Stretch – 2:00 per leg   For Quality     Post Load, Time, and Experience to commentsRead more

Post “300”!   Strength: Power Clean 3-3-3-3-3   For Max Load     Conditioning: “All of Me” 10 Handstand Push-ups 20 Squats 30 Double Unders 20 Abmat Sit-ups 10 Kettlebell Push-ups …rest 2 minute   4 rounds for time Give your “All” each round.     Flexibility: Test Pike Sit Hamstring Floss – 2:00 per leg Re-test and Hold Pike Sit – 2:00     Post load, time, and experience to commentsRead more

  Conditioning: MPCF Board WOD:  “300” 25 Pull-Ups 50 Deadlifts (135/93) 50 Push-ups 50 Box Overs (24/20″) 50 Kettlebell Swings (53/35) 50 Thrusters (65/45) 25 Pull-Ups   For Time Compare to Friday, 19 July 2013   Mobility: Overhead Tissue Smash – 2:00 per side Ball Tack and Floss – 2:00 per side Anterior Compartment Smash – 2:00 per side   Post time to commentsRead more