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Wednesday August 15

“BIG CLEAN COMPLEX” Video Demonstration – Click Here   With a running clock, 5 Rounds… 1 “Big Clean Complex” every 6:00: High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk High Hang Squat Clean

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Melinda MettenWednesday August 15

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Tuesday August 14

“LEAD FOOT” “Lead Foot” Part 1 AMRAP 4: 27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups Rest 4:00 “Lead Foot” Part 2 AMRAP 4: 21 Calorie Row, 21 Burpees, 21 Toes to Bar Rest 4:00 “Lead Foot” Part 3 AMRAP 4: 15 Calorie Row, 15 Burpees, 15 Pull-Ups OPEN – as written PERFORMANCE/FITNESS – Pull Ups – Toes to Bar

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Melinda MettenTuesday August 14

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Monday August 13

Strength: 7 REP BACK SQUAT Every 2min for 10min Build Steadily to a 7-Rep Back Squat   FRONT RACK REVERSE LUNGE -All repetitions taken from the rack. Each step counts as a repetitions, resulting in each leg lunging for a total of 10 repetitions. -Reverting back to our opening weight on this movement in Week 5, where we completed this load

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Melinda MettenMonday August 13

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Saturday August 11

“Sweaty Saturday Seventy 5ive” 20min AMRAP Teams of 2 75 Kettlebell Swings  75 Box Jumps 75 Single Arm Kettlebell  Shoulder to Overhead (perform 5 on 1 arm before switching sides or athletes) 75 Burpees  *One teammate works while the other rests •If team of 3 use 100 reps each movement. •Free trials, Russian swings, box step ups, scaled version of

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Melinda MettenSaturday August 11

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Friday August 10

“HOT SAUCE” “Hot Sauce” Part #1 AMRAP 3:00: 21/16 Calorie Row 21 Burpees over the Rower Max Overhead Squats Open/Performance – 75/55 Fitness – 45/35 Rest 3:00 “Hot Sauce” Part #2 AMRAP 3:00: 18/14 Calorie Row 18 Burpees over the Rower Max Overhead Squats Open/Performance – 95/65 Fitness – 65/45 Rest 3:00 “Hot Sauce” Part #3 AMRAP 3:00: 15/12 Calorie

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Melinda MettenFriday August 10

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Thursday August 9

“Babs” 20 min AMRAP 20 Pullups 30 Push ups 40 Ab Mats 50 Air squats   Recovery: 3 Rounds not for time 10 Sampson stretch (5 per side) 30second childs pose 1 min easy Assault bike   TEEN “JUMP TOWN” 1 Round: 800 Meter Run 100 SINGLES/50 DOUBLES 21 Hang Power Cleans Directly into…  2 Rounds: 400m Run 80 SINGLES/40

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Melinda MettenThursday August 9

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Wednesday August 8

“JUMP TOWN” 1 Round: 800 Meter Run 80 Double-Unders 21 Hang Power Cleans Directly into…  2 Rounds: 400m Run 40 Double-Unders 15 Hang Power Cleans Directly into…  3 Rounds: 200m Run 20 Double-Unders 9 Hang Power Cleans   OPEN/PERFORMANCE – 135/95 FITNESS – 95/65   RECOVERY MASH CALVES with Kettlebell 5-10min   TEEN SKILL: Pull Ups/Push Ups  SLED DOG#1 2

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Melinda MettenWednesday August 8

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Tuesday August 7

Strength #1 BACK SQUAT Building upon this specific wave scheme one final time,once again increasing our percentages, but this time reducing the volume slightly in Minutes #1 and #2. On the Minute x 12 (3 Rounds): Minute #1 – 3 Reps @ 80% of 1RM Minute #2 – 2 Reps @ 85% of 1RM Minute #3 – 1 Rep @ 90% of 1RM

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Melinda MettenTuesday August 7

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Monday August 6

SKILL: POWER SNATCH Heavy Single, every 2 min for 10min W.O.D “RANDY” 75 Power Snatches (75/55) OPEN/PERFORMANCE– as written FITNESS– 65/45 10min time cap. 1 sec for each rep not completed within cap. In terms of a specific break-up strategy, here are a few: – 21-18-15-12-9 – 5×15 – 5×10, 8-8-7 Stimulus wise however, we are looking for a light

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Melinda MettenMonday August 6

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Saturday August 4

“Catch Me If You Can” Teams of 3 12 min AMRAP 120 KB Swings 53/35 120 Wall Balls 20/14 AMRAP Toes to bar in remaining time — 3 min rest– 12 min AMRAP 400m run together  100 Burpees AMRAP Double unders in remaining time *one teammate works at a time except 400m run Open/Performance as written Fitness  44/26, singles Scaling

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Melinda MettenSaturday August 4

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