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Full Circle

GYMNASTIC PRESSING Week 2 of building our gymnastic pressing capacity. On the Minute x 12 (3 Rounds): Minute 1 – 35% of Max Set Minute 2 – 35% of Max Set Minute 3 – 30% of Max Set Minute 4 – Rest   “FULL CIRCLE” PARTNER STYLE For time: 1,500 Meter Row 100 Double-Unders 30/21 Calorie Assault Bike 100 Double-Unders 1,500 Meter Row

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Melinda MettenFull Circle

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Ring of Fire

POWER SNATCH On the Minute x 10 1 Power Snatch Let’s go by feel today, drilling in good movement, versus trying to find a one rep max. Aim today is to build to a well-executed heavy. Set #1 – 60% of 1RM Snatch Set #2 – 63% of 1RM Snatch Set #3 – 66% of 1RM Snatch Set #4 – 69% of 1RM Snatch

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Melinda MettenRing of Fire

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Squat Waves

Squat Waves – Week #3 Each set to be completed “On the 3:00”: Building upon last week, moving into week 3 of 4 on this specific repetition scheme. Wave #1 Set #1 – 6 Back Squats @ 69% of 1RM Back Squat Set #2 – 4 Back Squats @ 74% of 1RM Back Squat Set #3 – 2 Back Squats @ 79% of 1RM

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Melinda MettenSquat Waves

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Adderall

“ADDERALL” Part #1 – In a 10:00 Window: Run 1 Mile (1600 Meters) Time Remaining, Max Power Clean and Jerks (135/95) — Rest 3:00 — Part #2 – In a 7:00 Window: Run 800 Meters Time Remaining, Max Power Snatches (115/80) — Rest 3:00 — Part #3 – In a 4:00 Window: Run 400 Meters Time Remaining, Max Thrusters (95/65)

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Melinda MettenAdderall

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Belt Buckle

“BELT BUCKLE” 1 Round for time 1 Round for Time: 1,000m Row 30 Deadlifts 50 Barbell-Facing Burpees  OPEN/PERFORMANCE – (225/155) FITNESS – (155/105) Stimulus wise, we are looking for a deadlift weight that we could complete for 15+ repetitions unbroken, when completely fresh.

Melinda MettenBelt Buckle

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Tempo Front Squats

TEMPO FRONT SQUAT Week 2 of our positional squatting. Increasing loads from last week (3%), but keeping our repetition scheme and tempo scheme the same. On Week 3, we progress to a new rep and tempo scheme.  On the Minute x 9: 1 Tempo Front Squat 5 Seconds Down 2 Seconds Pause in the Bottom Aggressively Stand Set #1 –

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Melinda MettenTempo Front Squats

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Elbow Grease

SNATCH PULL + HANG POWER SNATCH On the Minute x 10: 1 Snatch High Pull (Video) 2 Hang Power Snatches  Sets #1+2 – 40% of 1RM Snatch Sets #3+4 – 45% of 1RM Snatch Sets #5+6 – 50% of 1RM Snatch Sets #7+8 – 55% of 1RM Snatch Sets #9+10 – 60% of 1RM Snatch In the snatch high pull, we are looking to keep our

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Melinda MettenElbow Grease

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TUESDAY 17 APR 2018 GYMNASTIC PRESSING Week 1 of building our gymnastic pressing capacity. Strict Handstand Pushups On the Minute x 12 (3 Rounds): Minute 1 – 35% of Max Set Minute 2 – 30% of Max Set Minute 3 – 25% of Max Set Minute 4 – Rest  Scaling options Regular push ups, HSPU off a box, Seated Strict Press  OPEN-PERFORMACE-FITNESS “HELEN

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Melinda Metten

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Squat Waves

BACK SQUAT WAVES Squat Waves – Week #2 Every 3min for 27min Wave #1 Set #1 – 6 Back Squats @ 67% of 1RM Back Squat Set #2 – 4 Back Squats @ 72% of 1RM Back Squat Set #3 – 2 Back Squats @ 77% of 1RM Back Squat Wave #2 Set #4 – 6 Back Squats @ 72% of 1RM Back Squat Set

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Melinda MettenSquat Waves

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Gymnastic Testing, Barbell Cycling!

Karl getting after it! GYMNASTIC TESTING Benchmark Testing #1 Establish a Max Set of Strict Handstand Pushups Benchmark Testing #2 Establish a Max Set of Strict Pull-Ups OLYMPIC CYCLING (Use your current or best estimated 1RM Snatch) On the :30s x 5 Rounds – 3 Power Snatches @ 60% of 1RM Snatch — Rest 1:00 — On the :30s x 5

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Melinda MettenGymnastic Testing, Barbell Cycling!

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