by  in WOD Leave a Comment

Thursday January 24

“Triple Threat” *In teams of 2 6 total rounds at each station, teammates alternate Ex: Michele and Cherie are partners, Michele runs for 1 min, 15 seconds to transition, then Cherie runs for 1 min. So each athlete will complete 3 rounds.   1min ON – 15 sec transition Max Distance Air Runner meters   1min ON – 15 sec

Continue

Melinda MettenThursday January 24

by  in WOD Leave a Comment

Wednesday January 23

“Frank the Tank” AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees –Rest 5 Minutes– AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell Burpees –Rest 5 Minutes– AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (275/185) 6 Lateral Barbell Burpees   (OPEN) 185/135 – 225/155 – 275/185 (Performance) 155/105 – 185/135 – 225/155 (Fitness/Masters 45+)

Continue

Melinda MettenWednesday January 23

by  in WOD Leave a Comment

Tuesday January 22

“Chain Reaction” 3 Rounds: 21/15 Calorie Assault Bike/Row 21 Pull-ups –Directly Into– 3 Rounds: 9 Power Cleans (115/80) 9 Push Jerks (115/80)   Open/Performance – as written Fitness – 95/65   Recovery 5-4-3-2-1 Wall Climbs 25-20-15-10-5 Hollow Rocks  

Melinda MettenTuesday January 22

by  in WOD Leave a Comment

Monday January 21

“Double Date” AMRAP 15: 15 Hang Power Snatches (95/65) 60 Double Unders 15 Overhead Squats (95/65) 30/21 Calorie Row or Bike   The loading should be something that athletes are capable of completing 21+ repetitions unbroken when fresh. If one movement is more challenging than the other, choose the weight based on that one.   In order to keep moving

Continue

Melinda MettenMonday January 21

by  in WOD Leave a Comment

Friday January 18

“Layaway” AMRAP 15: 30 AbMat Sit-ups 20 x 10 Meter Shuttle Sprints 10 Alternating Dumbbell Snatches (70/50) Open – as written Performance – 50/35 Fitness – 35/20 Recovery: 5-4-3-2-1 Wall Climbs 10-8-6-4-2 Strict Pull Ups (they don’t have to be unbroken but zero kipping, add weight if you’d like)

Melinda MettenFriday January 18

by  in WOD Leave a Comment

Thursday January 17

“Fight Gone Bad” 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20″) 1 Minute Push Press (75/55) 1 Minute Calorie Row 1 Minute Rest Rx – as written   Recovery 10-10-10-10 Reverse Hyper 10-10-10-10 Hip Extensions  

Melinda MettenThursday January 17

by  in WOD Leave a Comment

Wednesday January 16

Strength  Front Squat Complex Build to a Heavy: 1 Pausing Front Squat + 1 Front Squat 3 second pause in the bottom. W.O.D “Satan’s Whisker’s” 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Burpees Open/Performance – as written Fitness – 135/95, Pull-Ups Recovery 5min Bike/Row 2 Rounds of: 20 Band Pull Aparts + 20 Banded Good

Continue

Melinda MettenWednesday January 16

by  in WOD Leave a Comment

Tuesday January 15

“Fuller Circle” For Time: 50/35 Calorie Assault Bike or Row 125 Double Unders 2k Row 125 Double Unders 50/35 Calorie Assault Bike or Row Open – as written Performance – 75 Double Unders x 2 Fitness – 50 Double Unders x 2 Recovery 3 Rounds NOT for time: 100ft Farmers Carry (as heavy as possible but unbroken) 100ft Double Overhead

Continue

Melinda MettenTuesday January 15

by  in WOD Leave a Comment

Monday January 14

Strength 2RM Hang Power Clean Build to a heavy double for the day. W.O.D “Nasty Girls” (benchmark) 3 rounds for time of 50 Air Squats 7 Muscle-ups 10 Hang power cleans 135/95 Rx: as written Scaled: Bar Muscle Ups – 14 Regular Pull Ups, 115/75 Recovery/Midline 30-20-10: Russian Kettlebell Swings (70/53) GHD Sit-ups or Hollow Rocks  

Melinda MettenMonday January 14

Showing 1–10 of 271 results