by Melinda Metten | Mar 10, 2019 | WOD
Strength
Build to a heavy single Overhead Squat
W.O.D
“Pins and Needles”
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
Open/Performance – as written
Fitness – 75/45
Recovery
10-15 Reverse Hyper
10-15 Hip Extension
15 Band Pull Aparts
1 Wall Climb + 5-10 Shoulder Taps
by Melinda Metten | Mar 8, 2019 | WOD
“Rowing DumbBell DT”
20min AMRAP
Teams of 2
Teammates Alternate Complete Rounds
12 DB Deadlifts
9 DB Hang Power cleans
6 DB Push Jerks
200m Row
Open 50/35
Performance/Fitness 35/20
*DB are in pairs
*teammates complete full rounds before rotating
*Log total rounds and reps
by Melinda Metten | Mar 7, 2019 | WOD
WORKOUT 19.3
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
50/35 DB
by Melinda Metten | Mar 6, 2019 | WOD
Strength
1 Push Press + 1 Jerk
Build to a heavy complex
W.O.D
“Compensate”
EMOTM for 10min:
8 Russian Kettle Swings 70/53
8 Burpees
(both movements will be done in the same min of work)
Post total Reps which would = 160 if successfully accomplished. If you can’t complete all reps within the min, take the next min off and start again.
Open/Performance – as written
Fitness = 53/35
Recovery: Aerobic Capacity
ROMWOD/Crossover Symmetry
Aerobic Capacity
“Daytona”
6 Sets
500m Row
*Equal Rest
*Record slowest 500m
by Melinda Metten | Mar 5, 2019 | WOD
Strength
3 Position Snatch
W.O.D
For Time:
50 Box Jump Overs (24/20)
40 Pull-ups
30 Power Snatches (115/80)
15min time cap
DO NOT TEAR, you will not recover if there are pull-ups on Friday!!
Open/Performance – as written
Fitness – 95/65, jumping pull ups
Recovery: 4 Rounds NOT for time –
Double Kettlebell Overhead Walk 50ft + calve stretch on the rig or wall