Skill: Hinge Rows 7-7-7-7 30 seconds Super Front Rack mobilization between sets   For Quality     Strength: Push Jerk 5  reps  at 60% 1RM 3  reps  at 70% 1+ reps at 80%   For max reps at 80%     Conditioning: 2012 Battle Over Red Lands WOD 3: 21-15-9 rep rounds of: Kettlebell Push-ups Shuttle Run Chest-2-Bar Pull-ups Shuttle Run   For Time Compare to Monday, 26 November 2012   Notes: Perform 21 PU with hands in the handles of kettlebells, chest touches abmat. Then perform a shuttle run of 5, 10, and 15 meters. Then perform 21 C2B Pull-ups, and finally re-run the shuttle run. Next do the 15 rep round, and then the 9 round. Finish after the final run. One hand must touch past the line on each of the turn-a-rounds.     Mobility: T-spine Smash – 2:00 Banded Heel Cord (anterior bias) – 1:00 per...Read more

  Skill: Handstand Hold 4 x 30 seconds 30 second 1-arm Lat Leans between sets per side     Conditioning: “Running Burpees” Run 200m 40 Burpees Run 400m 30 Burpees Run 600m 20 Burpees Run 800m 10 Burpees   For Time Compare to Wednesday, 22 May 2013     Mobility: 15 Sit-ups to Straddle Hold Middle Splits – 1:00 15 Sit-ups to Straddle Hold Center Straddle – 1:00 15 Sit-ups to Straddle Hold Middle Splits – 1:00     Post time and experiences to commentsRead more

Congratulations to MP’s Rhonda Gonsalves and the other “Bringing the Pain” Masters team at Bricktown Throwdown. Winning 1st Place!!   Skill: Speed Skips 4 x 30 seconds Max reps each set   10-20 seconds of seated shoulder flexion between sets   For Score     Strength: Hang Squat Snatch 1-1-1-1   For Max Load     Conditioning: MPCF Board WOD “Jackie” Row 1000m 50 Thrusters (45/33) 30 Pull-ups   For Time Compare to Wednesday, 27 February 2013     Flexibility: First Rib Mobilization – 2:00 per side Overhead Distraction – 2:00 per side 10 Bridge-ups   For Quality     Post reps, time and experiences to commentsRead more

  Skill: Pistol Progression 2 – 3:00 10 Incline Ring Rows Pistol Progression 3 – 3:00 10 Incline Ring Rows   For Quality     Conditioning: MPCF Board WOD “Nasty Girls” 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135/93)   3 rounds for time Compare to Monday, 19 December 2011     Mobility: Couch Stretch – 2:00 per side Overhead with External Bias – 2:00 per side   For Quality     Post time and experiences to commentsRead more

  Strength and Skill: Thrusters* 5  reps  @ 65% 1RM 3  reps  @ 75% 1RM 1+ reps @ 85% 1RM   For Max Reps on last set *Between sets of Thrusters, perform 40-60 unbroken Double Unders. If you break before 40, continue until you reach 40. If you reach 40, stop when you catch or hit 60.     Conditioning: MPCF Board WOD “WOD B” 5 Deadlifts (275/185)* 10 Burpees   5 rounds for time *Masters weight (235/155)   Compare to Friday, 28 February 2014     Flexibility: Hold Pike Stretch – 1:00 Hold Right Leg Split – 1:00 Hold Left Leg Split – 1:00   3 rounds for quality     Post max reps, time and experiences to commentsRead more