Monday December 31

by Melinda Metten | Dec 30, 2018 | WOD

Strength

Deadlift

Build to a heavy set of 5 for the day.

W.O.D

7 Rounds:
21 AbMat Sit-ups
15 Box Jumps (24/20)
9 Deadlifts (185/135)

Open/Performance – as written
Fitness – 155/105
Scaled – 115/75

Recovery: NOT for time
3 Rounds of – 10 Reverse Hypers 10 Hip Extensions 10 Hollow Rocks

Saturday December 29

by Melinda Metten | Dec 29, 2018 | WOD

“Powerpuff” (SOLO)

For Time:

30 Toes to Bar

30/21 Calorie Assault Bike or 500/400 Meter Row

15 Power Cleans (175/115)

60/42 Calorie Assault Bike or 1000/800 Meter Row

15 Power Cleans (175/115)

30/21 Calorie Assault Bike or 500/400 Meter Row

30 Toes to Bar

“Powerpuff” (TEAM)

For Time:

50 Toes to Bar

30/21 Calorie Assault Bike or 500/400 Meter Row

30 Power Cleans (175/115)

60/42 Calorie Assault Bike or 1000/800 Meter Row

30 Power Cleans (175/115)

30/21 Calorie Assault Bike or 500/400 Meter Row

50 Toes to Bar

Friday December 28

by Melinda Metten | Dec 27, 2018 | WOD

“Vader“

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Lateral Burpees over Rower

Performance/Open – as written

Fitness – 30/20 DB, Burpees NOT over rower

Recovery 2-3 Rounds

100ft Overhead Double KB Walk

25 GHD Sit Ups or Hollow Rocks

Thursday December 27

by Melinda Metten | Dec 26, 2018 | WOD

“Spin Cycle”

AMRAP 18:

3 Rope Climbs

20/14 Calorie Assault Bike or Row

60 Double Unders

Performance/Open – as written

Fitness – 30 DU or 60 singles, 1 Rope Climb

Recovery NOT for time

4 Rounds of: 100ft Farmers Carry (any weight/object)

6/side DB Bent over Rows (any weight)