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Wednesday July 18

W.O.D “HAIL MARY” For Time: 200 Double-Unders 400 singles 1,500 Meter Row 100 Wallballs (20/14) 50/35 Calorie Assault Bike 20min time cap. Every rep not complete = 1 sec. Ex; (male athlete 20:50 if he didn’t make it to the bike)  OPEN/PERFORMANCE – as written. FITNESS – 400 singles (14/10 WB) 50/35 10 Meter Shuttle Runs 35/25 Calorie Row  TEEN

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Melinda MettenWednesday July 18

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Tuesday July 17

Skill Pull-Up W.O.D “HELEN” (Benchmark) 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups 15min time cap. (All reps missed at time cap = 1 sec) Substitute a 500m Row for Run (aka “Helen in a Boat”) RECOVERY Crossover Symmetry Bullet Proof Shoulders or Plate Raises + Banded Pull Aparts     **OPTIONAL POST CLASS WORK** BAR MUSCLE-UP

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Melinda MettenTuesday July 17

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Monday July 16

“LAST CALL”  Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 minutes 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) Rest 3 minutes 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) OPEN/PERFORMANCE – as written. FITNESS BP (95/65) (105/75) (115/80) HSC (75/55)

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Melinda MettenMonday July 16

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Saturday July 14

“TEAM Daniel” Teams of 2 For Time: 50 Pull-ups 400 Meter Run 21 Thrusters 800 Meter Run 21 Thrusters 400 Meter Run 50 Pull-ups Open /Performance: 95/65 Fitness: 75/55 Scaled/teen: Ring or bar row, wall ball/barbell only The run is completed as a team! Everything else can be split up however you choose! 30min time cap.

Melinda MettenSaturday July 14

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Friday July 13

“PARKS AND WRECK” (TEAM VERSION) In Teams of 2, AMRAP 20: 50/35 Calorie Assault Bike 50 Kettlebell Swings (70/53) 50/35 Calorie Assault Bike 200 Meter Sandbag Run (50/35) *Record as total rounds plus repetitions *The 200 meter sandbag run counts as a single repetition. Both partners run together, and pass the sandbag back and forth as they see fit. POST

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Melinda MettenFriday July 13

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Thursday July 12

Strength Overhead Squat Build to a Heavy Set of 3  W.O.D “DILLY DILLY” AMRAP 12: 2 Power Snatches (135/95) 4 Overhead Squats (135/95) 16/12 Calorie Row OPEN/PERFORMANCE – 135/95 FITNESS – 95/65 TEENS – 12/10 Bike, PVC/KB Swing/Goblet Squat RECOVERY 3 Rounds NOT FOR TIME: Double Overhead Kettlebell/Dumbbell Walk 100ft (turf is 50ft long) 5 inch Worms

Melinda MettenThursday July 12

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Wednesday July 11

“GLEN” For Time: 30 Clean and Jerks (135/95) Run 1 Mile 10 Rope Climbs Run 1 Mile 100 Burpees SCALE ACCORDINGLY!!  Running Scaling – This can be tailored to individual athletes. Looking to complete each run substitution between 7-10 minutes. 40min TIME CAP For every “rep” not complete add 1 second to your total time (each run is 1 rep)  OPEN/PERFORAMANCE

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Melinda MettenWednesday July 11

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Tuesday July 10

  W.O.D “LIQUID LAUGH” 5 Rounds: 1:00 – Max Front Rack Reverse Dumbbell Lunges (50’s/35’s) 1:00 – 50 Double-Unders 1:00 – Max Assault Bike Calories 1:00 – Rest  OPEN/PERFORMANCE – 50/35’s FITNESS – 35/25, Single Unders Inside “Liquid Laugh”, the score today will be total lunges and total calories on the assault bike, added together. The double-unders during the second

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Melinda MettenTuesday July 10

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Tuesday July 10

“LIQUID LAUGH” 5 Rounds: 1:00 – Max Front Rack Reverse Dumbbell Lunges (50’s/35’s) 1:00 – 50 Double-Unders 1:00 – Max Assault Bike Calories 1:00 – Rest  OPEN/PERFORMANCE – 50/35’s FITNESS – 35/25, Single Unders   Inside “Liquid Laugh”, the score today will be total lunges and total calories on the assault bike, added together. The double-unders during the second minute

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Melinda MettenTuesday July 10

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Monday July 9

“VAN DAMME” (BENCHMARK) 30 Power Snatches, 10 Ring Muscle-Ups 30 Power Clean and Jerks, 10 Ring Muscle-Ups 30 Thrusters, 10 Ring Muscle-Ups Time Cap – 20:00 OPEN/PERFORMANE – 95/65 FITNESS 75/55, 10 CTB   TEENS 30 Power Snatches (PVC or sand filled pipe), 5 Strict Pull-Ups/Ring/Bar Rows/Jumping 30 MEDBALL Cleans, 5 Strict Pull-Ups/Ring/Bar Rows/Jumping 30 WALLBALLS, 5 Strict Pull-Ups/Ring/Bar Rows/Jumping Time

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Melinda MettenMonday July 9

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