by Melinda Metten | Jan 22, 2019 | WOD
“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
–Rest 5 Minutes–
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
–Rest 5 Minutes–
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
(OPEN) 185/135 – 225/155 – 275/185
(Performance) 155/105 – 185/135 – 225/155
(Fitness/Masters 45+) 135/95 – 155/105 – 185/135
Recovery
3 Rounds of:
15 Reverse Hyper + 15 Hip Ext or Banded Good Mornings
ROMWOD/Mobility
by Melinda Metten | Jan 21, 2019 | WOD
“Chain Reaction”
3 Rounds:
21/15 Calorie Assault Bike/Row
21 Pull-ups
–Directly Into–
3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)
Open/Performance – as written
Fitness – 95/65
Recovery
5-4-3-2-1
Wall Climbs
25-20-15-10-5
Hollow Rocks
by Melinda Metten | Jan 20, 2019 | WOD
“Double Date”
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row or Bike
The loading should be something that athletes are capable of completing 21+ repetitions unbroken when fresh. If one movement is more challenging than the other, choose the weight based on that one.
In order to keep moving through the workout, looking for each round of double unders to take no longer than 1:30.
OPEN/PERFORMANCE – as written
FITNESS – 85/55
Recovery
2 Rounds of 20 Band Pull Aparts + 20 Ring Rows
Crossover Symmetry/ROMWOD
by Melinda Metten | Jan 18, 2019 | WOD
No Open Gym
No Yoga
Team Marathon Row
For time:
•Row 42,195 meters
by Melinda Metten | Jan 17, 2019 | WOD
“Layaway”
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (70/50)
Open – as written
Performance – 50/35
Fitness – 35/20
Recovery:
5-4-3-2-1
Wall Climbs
10-8-6-4-2
Strict Pull Ups (they don’t have to be unbroken but zero kipping, add weight if you’d like)