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Tuesday December 18

“Rugrats” 5 Rounds On the 4:00 9 Burpee Box Jump Overs (24/20) 15 Front Squats 21/15 Calorie Bike or Row (stick with one)   The score is the slowest round   Performance – 115/80 Fitness – 75/55 Open – 135/95 RECOVERY 5-4-3-2-1 Wall Climbs Strict Pull Ups ROMWOD/Crossover Symmetry  

Melinda MettenTuesday December 18

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Monday December 17

Strength Push Jerk (15min) Build to a heavy 5-4-3-2-1 W.O.D “Down Time” AMRAP 7 3 Deadlifts 3 Hang Power Cleans 3 Push Jerks 6 Deadlifts 6 Hang Power Cleans 6 Push Jerks 9 Deadlifts 9 Hang Power Cleans 9 Push Jerks …continue to climb by (3) repetitions until 7min Performance/Open– 115/80 Fitness – 75/55   RECOVERY 3 Rounds NOT for time:

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Melinda MettenMonday December 17

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Saturday December 15

Double Mint  TEAMS OF 2 2min stations AMRAP:30sec rest/transition 3x Row for Calories DB Devils press 35/20 Pull ups Sand Bag Carry 50/30 (on turf, 1 length =1 rep) Toes to bar Performance: As written Open: DB 50/35, Sand bag 80/50 (on turf, 1 length =1 rep) Fitness: Db 35/20, Sandbag 50/30   Scoring- total reps per round, there will be 3

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Melinda MettenSaturday December 15

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Friday December 14

Strength Hang Power Clean 3-3-3 10min Building to a heavy for the day.  W.O.D Triple Pump 3 Rounds: 15 HPC 30 Push Ups 12min PERFORMANCE – 125/85 FITNESS – 115/75, 20 Push Ups OPEN – 135/95   RECOVERY 1-2-3 Wall Climb + Hold/Taps 30-20-10 Hollow Rocks  

Melinda MettenFriday December 14

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Thursday December 13

 “Throttle” 2min ON – 2min OFF x 5 Rounds 10 Thrusters 200m Row AMRAP Thrusters   OPEN/PERFORMANCE – 95/65 FITNESS – 75/45 ACTIVE RECOVERY DAY – Bike 15/10 – air squats or wall squats (smooth pace)   Post total Thrusters in TRIIB   AFTER CLASS RECOVERY 3 Rounds of 2min Bike + 100ft Sled Push AHAP + 20 Red Band

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Melinda MettenThursday December 13

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Wednesday December 12

-RUNNING CLOCK- Power Snatch Work 0:00 – 10 Minute EMOM: 3 Touch and go power snatches (75-80%) Similar to last week, if it went well go a little heavier but do not sacrifice form or speed.   10-18min Rest   Then for time: “Curveball” 21-15-9 Power Snatch Handstand Push Ups    10min Cap   OPEN/PERFORMANCE – 85/55 FITNESS – 75/45, Push

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Melinda MettenWednesday December 12

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Tuesday December 11

Strength Every 2min x 6 sets (building) Back Squat 2RM  W.O.D “Go Directly to Jail” For time: 100 Ft Sled Push 235/190 50/40 Calories Bike 100 Double Unders 50 Burpee Box Jumps (overs) 15min time cap.   PERFORMANCE – as written FITNESS – 75 DU, 30 Burpee Box Jumps OPEN – 150ft Sled Push, 150 DU   RECOVERY Build to

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Melinda MettenTuesday December 11

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Monday December 10

Strength Deadlift 3-3-3 10min will include building to a heavy set and begin ready/set up for the workout. W.O.D “Enrapture” 21-15-9 Deadlifts Chest to Bar      15min time cap PERFORMANCE – 155/105 Chest to Bar OPEN – 185/135 9-6-3 Bar Muscle Ups FITNESS – 135/95, Pull Ups   RECOVERY 15-10-5 GHD Sit Ups Reverse Hyper  

Melinda MettenMonday December 10

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Saturday December 8

Teams of 3 For Time 30min cap Teammates alternate as they like, 1 works 2 rest   3,000m Row buy in Then 10 up and back Sandbag walking lunge 50/35 on turf (so 20 TOTAL lengths) 100 Hang Power Clean 95/65 100 Burpees 100 Calorie Assault Bike 300 DU   Open/ Performance: : As written Fitness: 75/55, 600 singles OR 300 DU

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Melinda MettenSaturday December 8

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Friday December 7

“Morrison” 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (53/35)   OPEN/PERFORMANCE – As written FITNESS – Start at 40, Step Ups, 44/26   Recovery 3 Rounds NOT for time 10 Single Arm (core tight, standing) DB Press 10 Single Leg Stiff Legged DL

Melinda MettenFriday December 7

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