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Tuesday January 8

AMRAP 20: 25/18 Calorie Row or Assault Bike 50 Double Unders 3 Rounds of “The Chief” 1 Round of “The Chief”: 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Open/Performance – as written Fitness – 115/75 Body Armor/Recovery 3×8 Stiff Legged Deadlift 3×12 Barbell Bent Over Row – 3×12 3×16 Front Rack Reverse Lunges (8 Each Leg) 3×20 Weighted

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Melinda MettenTuesday January 8

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Monday January 7

Strength Pausing Back Squat 5 Sets of 2 8 Second Pause in Bottom. Suggested percentages only: 50-53-56-59-62% W.O.D FRAN 21-15-9 reps for time of: • Thruster 95/65# • Pull-ups Lighter weight, fewer reps, or different variations will undoubtedly be more challenging on cardio. That is exactly what we’re looking for. If the workout takes more than 6 minutes (1 minute

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Melinda MettenMonday January 7

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Saturday January 5

In Teams of 3 (30 Minute Cap) 3 Rounds: 75/50 Calorie Assault Bike 50 Toes to Bar In Time Remaining: 30 Clean and Jerks (95/65) 30 Clean and Jerks (115/80) 30 Clean and Jerks (135/95) 30 Clean and Jerks (155/105) 30 Clean and Jerks (185/135) 30 Cleans and Jerks (205/145) Open/Performance – as written Fitness 3 Rounds: 75/50 Calorie Assault

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Melinda MettenSaturday January 5

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Friday January 4

Strength Snatch Complex Build to a Heavy: Power Snatch + Overhead Squat + Squat Snatch W.O.D “Over and Out” For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65)   Open/Performance – as written Fitness – 75/45   Recovery 2-3 Rounds: 10 Dumbbell Strict Press 10 Dumbbell Bent

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Melinda MettenFriday January 4

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Thursday January 3

“The Executor” 2k Row 50 Push Ups 50 Pull Ups 100 Double Unders Open/Performance –  as written Fitness – 30/30 Push Ups/Pull Ups, 200 singles CFB Benchmark, 15min time cap.   Recovery (Accumulate) 300ft Double Arm Overhead Carry (any object/weight) 300ft Sled Push (as heavy as possible)  

Melinda MettenThursday January 3

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Wednesday January 2

Strength/Skill Squat Clean Complex Build to a Heavy 3-Position Squat Clean: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean W.O.D “Clean Sheet” AMRAP 3: 9/6 Calorie Assault Bike 9 Power Cleans (95/65) –Rest 3 Minutes — AMRAP 3: 9/6 Calorie Assault Bike 7 Hang Squat Cleans (115/80) –Rest 3 Minutes — AMRAP 3: 9/6

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Melinda MettenWednesday January 2

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Monday December 31

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  

Melinda MettenMonday December 31

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Saturday December 29

“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

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Melinda MettenSaturday December 29

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