Thursday April 11

by Melinda Metten | Apr 10, 2019 | WOD

Strength

Back Squat with 1 second pause in the bottom: 5 x 3 @80%, every 90s.

• Same weight all 5 sets
• Use 3 sets to work up to your 80% and then complete 5 sets of 3 repetitions all at 80%.
• Back squats will have a 1-second pause in the bottom.

**After back squats are complete start warming up touch n go deadlifts to prepare for the Metcon

W.O.D

“Batwings”

For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees

• 9:00 Cap

Open: (as written)
L3: Performance (185, 125)
L2 Fitness: (155, 105)
L1 Scaled: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

*Alternate Scaling Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run

• This workout should be performed around 90% effort meaning near a ”sprint” pace.
• Burpees over the bar will be done laterally.
• Empty your tank on the burpees and use a weight on the deadlift that’s challenging but can still be done in big sets.

Aerobic Capacity

10x200m Run
Rest 2 mins between attempts

-Pace the first 6 internals
– Get progressively faster
– All out Sprint last 200m

Wednesday April 10

by Melinda Metten | Apr 9, 2019 | WOD

“Clock Watcher”

20 Minutes on the clock:
Buy-in: 200 Meter Front Rack KB Carry

Then with the remaining time AMRAP: (53/35)
200 Meter Run or 400m Row
15 Sumo Deadlift High Pulls (53/35)
30 Double Unders

Open: As written
L3 Performance: (40/30)
L2: Fitness: (35, 25) (:45s of Double Under Attempts)
L1: Open: (30, 20) (Single Unders)

• Today’s workout is a mix of GPP work and straight conditioning.
• The workout starts with a Front Carry which will most likely have to be broken down into shorter intervals as front rack carries are much more challenging than they look.
• You should be able to maintain a consistent 75% effort throughout the entire AMRAP.

Accessory

Alternating DB Curls:
3 x 10 ea. Rest 60s. *Between each set complete 1 Banded Alphabet on each side.

Tuesday April 9

by Melinda Metten | Apr 8, 2019 | WOD

Strength

5sets of 3 Push Jerks

• Perform 5 sets of 3 push jerks at 75-80% of weight achieved most recently.
• Sets will be done every 90 seconds.
• You should reset each rep at the shoulders focusing on set up and proper execution.

Metcon

“Move the Bar”

4 Rounds of:
8/5 Strict C2B Pull-ups
20 DB Alt. Step-ups (35, 25) (20”, 15”) (Total Reps)
25/20 Calorie Row
Rest 1:1

Open: As written
Performance (6/4 Strict Pull-ups per round) (30, 20)
Fitness: (5 Strict Band Assisted Pull-ups) (Unweighted Step-ups)
Scaled: (8 Ring Rows per round) (Unweighted Step-ups to a lower box) (20 Calorie Row per round)

• 25:00 Time Cap

*Alternate Options for rowing: – 400m Run per round – 20/17 Calorie Bike or Ski Erg

Accessory

Banded Back Complex:
50 Pulldowns
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)

*Goal to do all 150 reps with minimal rest

Monday April 8

by Melinda Metten | Apr 7, 2019 | WOD

Strength

1Rm Front Squat

• Build to a 1RM. Perform reps of 5-4-3-2-1+ then about 3-4 sets of 1 to reach a 1RM.
• Rest 2 min between singles as you approach your 1RM.

Metcon

”Snatch Balls”
AMRAP 7:
7 Power Snatch (95, 65)
10 Wall balls (20, 14)
*Courtesy of CF Southie

Open:  As written
Performance: (75, 55)
Fitness: (65, 45) (14, 10)
Scaled: (55, 35) (10, 8)

• Today’s metcon is short, but will be challenging – weights should be light.
• This is a couplet of power snatch and wall balsl. It will be easy to redline on this one so start off slower than you think and adjust your pace as you see fit.
• Pace yourself early and make a push in the last couple of minutes if you have gas in the tank

Saturday April 6

by Melinda Metten | Apr 5, 2019 | WOD

12 Tough

12 Rounds for time:

3 Rope Climbs

18 Push Ups

25 Air Squats

*30min time cap

*In Teams of 3 – two teammates will share the work while one teammate rests.

*Teams can rotate and split work however they like.

*3 rope pulls or 3 strict pull ups = 1 RC

**REMINDER**

Open gym workouts must be complete by 10:45 am, so we can close on time. Thank you!