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Squat Waves

BACK SQUAT WAVES Each set to be completed “On the 2:00”: Wave #1 Set #1 – 6 Back Squats @ 65% of 1RM Back Squat Set #2 – 4 Back Squats @ 70% of 1RM Back Squat Set #3 – 2 Back Squats @ 75% of 1RM Back Squat Wave #2 Set #4 – 6 Back Squats @ 70% of 1RM Back Squat Set #5

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Melinda MettenSquat Waves

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“Heather”

SATURDAY   2RM SNATCH Build to an efficient, confident double Snatch for the day! “HEATHER” Buy In: 1000 Meter Row or 50/35 Calorie Assault Bike 5 Rounds: 12 Chest to Bar Pull-ups 9 Squat Snatch (95/65) 6 Strict Handstand Push-ups Cash Out: 1000 Meter Row or 50/35 Calorie Assault Bike   OPEN – As written above.   PERFORMANCE – As written with regular pull

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Melinda Metten“Heather”

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Triple 7

FRIDAY Push Jerk 3RM Every 2min for 10min build to a heavy 3 for the day. Racks are authorized.   Triple 7 7min AMRAP 7 Push Jerks 135/95 7 Toes To Bar   Open – as written Fitness – 115/75 – knees to chest/elbows MIDLINE/RECOVERY 3 Sets: 10 KB Suitcase Deadlifts, each side – (Video) 30 ABMATS

Melinda MettenTriple 7

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Barbell Brummel

THURSDAY Front Squat 3RM Every 2min for 10min building for a heavy 3rm for the day.   Barbell Brummel 10min AMRAP 15/12 Calorie Row 10 Front Squats 135/95 15/12 Calorie Row 10 Front Rack Alternating Lunges 135/95 15/12 Calorie Row 10 Thrusters     OPEN & PERFORMANCE – AS WRITTEN FITNESS – 115/75   RECOVERY: 1,000m Cool Down Row MASH/ROMWOD

Melinda MettenBarbell Brummel

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“DEAD SPRINT II “

WEDNESDAY Deadlift 5RM Every 2min for 10min build to a heavy set of 5 for the day. “DEAD SPRINT II “ TEAMS of 2: 15min AMRAP 7 Deadlifts (225/155) 12/9 Calorie Assault Bike Partners complete full round, then switch. OPEN & PERFORMANCE – as written. FITNESS – (155/105)   Recovery: Take care of your lower back! 10-15min on the assault bike.

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Melinda Metten“DEAD SPRINT II “

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The Good Life

TUESDAY KIPPING HANDSTAND PUSHUPS On the Minute x 9: Minute 1 – 40% of Max Set Minute 2 – 35% of Max Set Minute 3 – 30% of Max Set Repeat this process for three total rounds (9 Minutes total). If we do not have handstand pushups yet, complete as pike pushups off of the box. OPEN – PERFORMANCE – FITNESS The Good

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Melinda MettenThe Good Life

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Nasty Girls

MONDAY Hang Power Clean 3RM   Every 2min for 10min build to a heavy 3RM for the day.   Keep the cycling fast and focus on footwork/form. NASTY GIRLS 3 Rounds: 50 Air Squats 7 Ring Muscle-Ups* 10 Hang Power Cleans (135/95) Open – As written above Performance –7 Burpee Chest to Bar Pull-ups Fitness 7 Burpee Pull-ups, 115/80 *Modifications

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Melinda MettenNasty Girls

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Deadlift

SATURDAY 31 MAR 2018 1RM DEADLIFT Every 2min for 14min building to a heavy 1RM max for the day.   Annie 50-40-30-20-10 Double Unders AbMat Sit Ups 12min time cap.   Open & Performance = as written Fitness- 100-80-60-40-20 singles   RECOVERY: ROW/BIKE/SKI CROSSOVER SYMMETRY/ROMWOD

Melinda MettenDeadlift

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“Jackie”

FRIDAY 30 MAR 2018 MOBILITY!   “Jackie” 1000m Row 50 Thrusters (45/45 pound) 30 Pull-ups 12min time cap. RECOVERY: ROW/BIKE/SKI 2 Rounds of: 15 Good Morning + 15 Air Squats

Melinda Metten“Jackie”

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Partner Grace

THURSDAY 29 MAR 2018 1RM Clean and Jerk Squat Clean, Power Clean, Push or Split Jerk, athletes choice. Every 2min for 12min building to a heavy 1RM max for the day.   WOD Partner GRACE 30 Clean and Jerks for time 7min time cap. *One athlete works at a time, split work however you want Open = 185/135 Performance =

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Melinda MettenPartner Grace

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