by Melinda Metten | Apr 4, 2019 | WOD
Skill: Handstand Push Up
Every 2min for 10min:
15/12 Cal Rowing + 3-8 Strict Handstand Push Ups
- Encourage to pick a number and try to maintain it vs “go big” and dwindle.
- Scaling options – Negative, Wall Climbs with or without shoulder taps, reg. push-ups
Quarter-#
15min time cap:
100 Double Unders
75 Wallballs
50 Box Jumps 24/20”
25 Toes to Bar
Open – as written
Performance – 50 Double Unders
Fitness – 30 Double Unders, 25 Hollow Rocks
Recovery
2-3 Rounds
50ft Sled Push AHAP
50ft Seal Walk with sliders
by Melinda Metten | Apr 3, 2019 | WOD
Partner up – one partner starts with the devils press and the other the dumbbell snatch, then they switch.
Same set up for part II.
Devils and Dragons
EMOM Alternating:
7 Devils Press (any object, dumbbell(s), plate, sandbag, kettlebell(s)
7 Dumbbell snatch 50/35 + 7 burpees
–3min rest —
10/7 Assault Bike Calories
10 Dumbbell Alternating Step Ups 50/35
Open/Performance – as written
Fitness – No Dumbbells just steps ups
Recovery: Aerobic Capacity Workout or 3 x 500m at recovery pace.
*getting off rower to stretch every 500m
Aerobic Capacity
100m Run
200m Run
300m Run
400m Run
400m Run
300m, Run
200m Run
100m Run
Rest is equal to run, team up
Same meters for Row, rest equal to row
by Melinda Metten | Apr 2, 2019 | WOD
Weight Lifting Wednesday!
Split Jerk Footwork
*5-7min to build in weight for EMOM
Helpful videos:
https://www.youtube.com/watch?v=AufP-Ou-maM
https://www.youtube.com/watch?v=8SjcI0xNglo
https://www.youtube.com/watch?v=cOmiTlek4EE
https://www.youtube.com/watch?v=2BQamEoV66Y
https://www.youtube.com/watch?v=siRalLD13N8
20min EMOM
1 Deadlift + 1 Squat Clean + 1 Front Squat + 1 Split Jerk
*a good goal is 75% of jerk.
Recovery
3 Rounds NOT for time:
10-12 Reverse Hyper + 15 hip Extension or Banded Good Mornings
by Melinda Metten | Apr 1, 2019 | WOD
Skill
Breakdown Bar-MU/Pull Ups
Helpful videos: https://www.youtube.com/watch?v=astSQRh1-i0&app=desktop
“Two-for one – Tuesday”
On The Minute x 14
Min 0,2,4,6,8,10,12 – Power Snatch (5-3-3-2-2-1-1)
Min 1,3,5,7,9,11,13 – Max Reps Bar-Muscle Ups
–5min rest–
Every 2min for 10min:
15/10 Calorie Assault Bike + 10 Burpees or Row + 10 Burpees
*Scale: 12/8 + 8 Burpees
For scoring today:
- Record Heaviest Power Snatch
- Total Reps bar Muscle Up or Pull Ups
Time for Part II is scored separately as well.
by Melinda Metten | Apr 1, 2019 | WOD
Metcon
“Escape and Evade”
For time with a partner:
50 Thrusters (115, 75)
50 Toes to Bar
1 Mile Run
50 T2B
50 Thrusters (115, 75)
1 Mile Run L3: (95, 65)
L1 Performance: (75, 55) (Knee Lifts)
L2 Fitness: (65, 45) (Abmat Sit-ups)
It’s up to you and your teammate today to come up with a strategy that works best.
Both thrusters and T2B should be able to be completed in at least 5 reps per set
– there is a total of 50 reps of each movement per person if split evenly. In terms of breaking the running intervals, that’s entirely your call today.
