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Barbell Brummel

THURSDAY Front Squat 3RM Every 2min for 10min building for a heavy 3rm for the day.   Barbell Brummel 10min AMRAP 15/12 Calorie Row 10 Front Squats 135/95 15/12 Calorie Row 10 Front Rack Alternating Lunges 135/95 15/12 Calorie Row 10 Thrusters     OPEN & PERFORMANCE – AS WRITTEN FITNESS – 115/75   RECOVERY: 1,000m Cool Down Row MASH/ROMWOD

Melinda MettenBarbell Brummel

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“DEAD SPRINT II “

WEDNESDAY Deadlift 5RM Every 2min for 10min build to a heavy set of 5 for the day. “DEAD SPRINT II “ TEAMS of 2: 15min AMRAP 7 Deadlifts (225/155) 12/9 Calorie Assault Bike Partners complete full round, then switch. OPEN & PERFORMANCE – as written. FITNESS – (155/105)   Recovery: Take care of your lower back! 10-15min on the assault bike.

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Melinda Metten“DEAD SPRINT II “

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The Good Life

TUESDAY KIPPING HANDSTAND PUSHUPS On the Minute x 9: Minute 1 – 40% of Max Set Minute 2 – 35% of Max Set Minute 3 – 30% of Max Set Repeat this process for three total rounds (9 Minutes total). If we do not have handstand pushups yet, complete as pike pushups off of the box. OPEN – PERFORMANCE – FITNESS The Good

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Melinda MettenThe Good Life

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Nasty Girls

MONDAY Hang Power Clean 3RM   Every 2min for 10min build to a heavy 3RM for the day.   Keep the cycling fast and focus on footwork/form. NASTY GIRLS 3 Rounds: 50 Air Squats 7 Ring Muscle-Ups* 10 Hang Power Cleans (135/95) Open – As written above Performance –7 Burpee Chest to Bar Pull-ups Fitness 7 Burpee Pull-ups, 115/80 *Modifications

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Melinda MettenNasty Girls

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Deadlift

SATURDAY 31 MAR 2018 1RM DEADLIFT Every 2min for 14min building to a heavy 1RM max for the day.   Annie 50-40-30-20-10 Double Unders AbMat Sit Ups 12min time cap.   Open & Performance = as written Fitness- 100-80-60-40-20 singles   RECOVERY: ROW/BIKE/SKI CROSSOVER SYMMETRY/ROMWOD

Melinda MettenDeadlift

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“Jackie”

FRIDAY 30 MAR 2018 MOBILITY!   “Jackie” 1000m Row 50 Thrusters (45/45 pound) 30 Pull-ups 12min time cap. RECOVERY: ROW/BIKE/SKI 2 Rounds of: 15 Good Morning + 15 Air Squats

Melinda Metten“Jackie”

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Partner Grace

THURSDAY 29 MAR 2018 1RM Clean and Jerk Squat Clean, Power Clean, Push or Split Jerk, athletes choice. Every 2min for 12min building to a heavy 1RM max for the day.   WOD Partner GRACE 30 Clean and Jerks for time 7min time cap. *One athlete works at a time, split work however you want Open = 185/135 Performance =

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Melinda MettenPartner Grace

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Joy Ride

WEDNESDAY 28 MAR 2018 1 RM SHOULDER PRESS From the rack. Every 2min for 10min building to a heavy 1RM max for the day. Strict press, no dipping or re-dipping WOD For time JOY RIDE 2.0 (Assault Bike) 20/17 Cal Assault Bike 1 Rope Climb 50 Push Ups 7min time cap.   Open/Performance/Fitness = As written   RECOVERY: Crossover Symmetry/Bullet

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Melinda MettenJoy Ride

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Skillz

TUESDAY 27 MAR 2018 Strength 1 RM BACK SQUAT Every 2min for 14min building to a heavy 1rm max for the day. Skillz EMOM for 8min alternating movements: 10 Front Squats 135/95 10 Toes to Bar   Open/Peformance = as written Fitness: 115/75   RECOVERY: ROW/BIKE 2 Rounds of: 10 Spiderman Reach + 5 inch worms

Melinda MettenSkillz

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That’s a wrap folks! Monday March 26, 2018

Strength 1RM Snatch Full or Power, athletes choice. Every 2min for 12min building to a heavy 1rm max for the day.   WOD COMPENSATE+1 EMOTM 10 minutes: 9 KB Swings (70/53) — Russian) 9 Burpees Both movement are performed within THE SAME MINUTE!   Open/Performance = as written Fitness = 53/35   RECOVERY: 1,000m Row Every 500m stop rowing and

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Melinda MettenThat’s a wrap folks! Monday March 26, 2018

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