Skill: Ring Rows 10-10-10-10 1:00 Overhead Distraction between sets   For Quality     Conditioning: MPCF Board WOD “Grace” 30 Clean and Jerk (135/93)*   *Masters 55+ Rx weight: (115/73)   For Time (10:00 cap) Compare to Tuesday, 10 December 2013   …Rest 10:00 from “Grace” completion   Complete as many rounds as possible in 10-minutes of: 4 Parallette Hurdle Jumps (14″) 1 Box Jump (30/24″) 4 Burpees 8 Walking Lunges 4 GHD Sit-ups     Flexibility: 20 Side Leg Swings each leg Hip Capsule Distraction – 2:00 per side Hold Pancake Split – 2:00     Post rounds, reps and experiences to commentsRead more

  Strength: Back Pause Squats 4-4-4-4 @ 65% 1RM   For Quality     Conditioning: 50 Knees-2-Elbows 50 Thrusters (45/33) 50 Double Under 50 Kettlebell Snatches (53/35) 50 Overhead Squats (45/33) 50 Sumo Deadlift High-Pull (45/33) 50 Burpees   For Time     Mobility: 15 Sit-ups to Pike Couch Stretch – 2:00 per leg Side Split – 2:00 per leg   For Quality     Post time and experiences to commentsRead more

  Skill: Headstand Hold 4 x 30 seconds   10-20 seconds of Static Shoulder Extension between sets   For Quality     Conditioning: Complete as many rounds as possible in 20 minutes of: 5 Handstand Push-ups 7 Snatches (135/95) Run 200m   For Score Compare to Wednesday, 23 May 2012     Flexibility: Hold Supine Handstand Flexion 4 x 30 seconds Alternated with… Hold Prone Handstand Flexion 4 x 30 seconds   For Quality     Post score and experiences to commentsRead more

  Skill Work (Pistol progressions): Practice 10 minutes on: Pistol Progression 1 Pistol Progression 2 Pistol Progression 3 Pistol Progression 4   For Quality     Strength: Shoulder Press 5  reps  @ 65% 1RM 3  reps  @ 75% 1RM 1+ reps @ 85% 1RM   For Max Reps on last set     Conditioning: “Climbing Higher” 10 Kettlebell Swings (70/53) 100m Sprint 1 Rope Climb (18/15″)* 100m Sprint 10 Ring Dips   4 rounds *Add 1 rope climb each round   …then 25 Burpee Sell-out   For Time     Flexibility: 15 Sit-ups to Straddle Hold Side Split – 2:00 per side Hold Middle Splits – 2:00   For Quality     Post time and experiences to commentsRead more

  Skill: Wall-Facing Handstand Hold 4 x 30 seconds 5 passovers between handstands, gradually narrowing grip     Strength: Deadlift 3-3-3-3-3   For Max Load     Conditioning: Complete as many rounds possible in 10:00 10 Box Overs (24/20″) 10 Hand Release Push-ups 10 Pull-ups   For Score     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 score and experiences to commentsRead more