Skill/Accessory Work: 8/side Kettlebell* curtsy step downs   3 Sets for quality *Athlete may increase weight or stay the same weight throughout Endurance: 4:00 Max calories row/bike/ski* 2:00 Rest 4:00 Max calories row/bike/ski 2:00 Rest 4:00 Max calories row/bike/ski 2:00 Rest 2:00 Max calories row/bike/ski 1:00 Rest 2:00 Max calories row/bike/ski 1:00 Rest 2:00 Max calories row/bike/ski   For score *Perform a 4-minute and a 2-minute interval on each machine     Post results and experiences to commentsRead more

  Conditioning: Partner WOD* As many reps as possible in 2-minutes of: 8 Synchro Burpees-over-bar** Max synchro thrusters (75/53)   3 Sets for score **Step or jump over is allowed   …Rest 5-minutes and then…   40/32 Calories biked 16 Strict pull-ups 40 Box jump overs (24/20″) 20 Double dumbbell ground to overhead (2 x 50/35)   For time *Equal work     Post results and experiences to commentsRead more

Conditioning: KO in the OK 2024 WOD 1: “Cork Screw Punch” 6-Person Team WOD* 150 Wall-ball shots (20/14)@(10’) 75 Burpees to pull-up bar 150 Pull-ups 75 Shoulder-to-overhead (115/83) Max calories rowed   For TWO scores (Total time for chipper AND max calories on rower) (18:00 cap) *Athletes may switch out on chipper/rower whenever they chose. Only 1 athlete working on chipper and 1 athlete working on rower at a time. Once chipper is complete, athletes will continue on rower until the 18-minute time cap.     Post results and experiences to commentsRead more

  Conditioning: 500m Row 10 Handstand push-ups 10 Bar-facing burpees 10 Overhead squats (115/78)   5 rounds for time or score* (30:00 cap) *if cap it hit, athlete’s score is total of reps completed, row is worth 1 pt per 25m     Post results and experiences to commentsRead more

Open Gym at 1730 & Iron Club this week is canceled. We apologize for any inconvenience.   Open Gym 1200-1330 Unlimited members may use Open Gym to work on extra skills, strength, or conditioning. All other members may use Open Gym to make up a missed programmed WOD. MP Iron Club* Lift 1: Every 1:30, perform one cycle of: Muscle snatch ⇒ 4 Overhead squats Start at 25%, increase 5% each set   Lift 2: Every minute on the minute perform one: Squat snatch 3 sets at 60% 3 sets and 65% 3 sets at 70% 3 sets at 75%   Lift 3: Every 2:00, perform: Two connected deadlifts Start at 25%, increase 10% each set   *MP Iron Club programming will be available at the noon Open Gym.     Post results and experiences to commentsRead more