REST DAY       Competitors Class 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all Functional Fitness movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/ exercise that can be found in Functional Fitness. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength,...Read more

  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