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Monday July 23

Strength: BACK SQUAT On the Minute x 12 (3 Rounds): Minute #1 – 5 Reps @ 75% of 1RM Minute #2 – 3 Reps @ 80% of 1RM Minute #3 – 1 Rep @ 85% of 1RM Minute #4 – Rest   FRONT RACK REVERSE LUNGE All repetitions taken from the rack. Each step counts as a repetitions, resulting in each leg lunging

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Melinda MettenMonday July 23

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Saturday July 21

Timon and Pumba 4 rounds total of: Max Rowing Calories and Max bupees 2min on 30sec off: Partners will be working during the 2min at the SAME time on their station! Round 1 Partner A) 2min of Rowing for Max Calories Partner Partner B) 2min of Max Burpees — 30sec rest to switch stations– Round 2 Partner A) 2min of

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Melinda MettenSaturday July 21

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Friday July 20

“DOCE” AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20)

Melinda MettenFriday July 20

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Thursday July 19

SKILL: Rope Climb Efficiency/Tips W.O.D “IMPRESSED” AMRAP 15: 1 Rope Climb 12 Double Dumbbell Push Press (50/35) 1 Rope Climb 100 Meter Sandbag Run (50/35)   OPEN/PERFORMANCE –  as written. FITNESS -(35/25)   If unable to run, complete one of the following: Heavy 50 Meter Weighted Walk 10/7 Calorie Assault Bike (No Arms)   RECOVERY/HANDSTAND WALK PRACTICE This is purposely

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Melinda MettenThursday July 19

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Wednesday July 18

W.O.D “HAIL MARY” For Time: 200 Double-Unders 400 singles 1,500 Meter Row 100 Wallballs (20/14) 50/35 Calorie Assault Bike 20min time cap. Every rep not complete = 1 sec. Ex; (male athlete 20:50 if he didn’t make it to the bike)  OPEN/PERFORMANCE – as written. FITNESS – 400 singles (14/10 WB) 50/35 10 Meter Shuttle Runs 35/25 Calorie Row  TEEN

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Melinda MettenWednesday July 18

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Tuesday July 17

Skill Pull-Up W.O.D “HELEN” (Benchmark) 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups 15min time cap. (All reps missed at time cap = 1 sec) Substitute a 500m Row for Run (aka “Helen in a Boat”) RECOVERY Crossover Symmetry Bullet Proof Shoulders or Plate Raises + Banded Pull Aparts     **OPTIONAL POST CLASS WORK** BAR MUSCLE-UP

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Melinda MettenTuesday July 17

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Monday July 16

“LAST CALL”  Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 minutes 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) Rest 3 minutes 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) OPEN/PERFORMANCE – as written. FITNESS BP (95/65) (105/75) (115/80) HSC (75/55)

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Melinda MettenMonday July 16

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Saturday July 14

“TEAM Daniel” Teams of 2 For Time: 50 Pull-ups 400 Meter Run 21 Thrusters 800 Meter Run 21 Thrusters 400 Meter Run 50 Pull-ups Open /Performance: 95/65 Fitness: 75/55 Scaled/teen: Ring or bar row, wall ball/barbell only The run is completed as a team! Everything else can be split up however you choose! 30min time cap.

Melinda MettenSaturday July 14

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Friday July 13

“PARKS AND WRECK” (TEAM VERSION) In Teams of 2, AMRAP 20: 50/35 Calorie Assault Bike 50 Kettlebell Swings (70/53) 50/35 Calorie Assault Bike 200 Meter Sandbag Run (50/35) *Record as total rounds plus repetitions *The 200 meter sandbag run counts as a single repetition. Both partners run together, and pass the sandbag back and forth as they see fit. POST

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Melinda MettenFriday July 13

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Thursday July 12

Strength Overhead Squat Build to a Heavy Set of 3  W.O.D “DILLY DILLY” AMRAP 12: 2 Power Snatches (135/95) 4 Overhead Squats (135/95) 16/12 Calorie Row OPEN/PERFORMANCE – 135/95 FITNESS – 95/65 TEENS – 12/10 Bike, PVC/KB Swing/Goblet Squat RECOVERY 3 Rounds NOT FOR TIME: Double Overhead Kettlebell/Dumbbell Walk 100ft (turf is 50ft long) 5 inch Worms

Melinda MettenThursday July 12

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