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Saturday November 17

“Time Management” Teams of 2 Teams of Two – 2 rounds for max Calories/Reps 2 Minutes Bike for Calories 2 Minutes Kettlebell Swings 53/35, 2 Minutes Max Sled Push 90/45 2 Minutes Double-unders 2 Minutes Hang Power Clean 135/95 2 Minute Rest   Open/Performance: As written Fitness: KB 44/26, Sled 45/Empty, Single Unders, Clean 95/65

Melinda MettenSaturday November 17

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Friday November 16

Strength 2 Strict Press + 2 Push Press + 2 Push Jerk Every 2 min for 10min (5 sets) Continuing to build on overhead strength and stability. Build to a heavy complex for today, from a rack, for efficiency, not for weight. If you struggle with the push-press vs push jerk, focus on that today. W.O.D “Cocoon” For time: 21

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Melinda MettenFriday November 16

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Thursday November 15

Strength/Skill Every 90 seconds for 6 rounds-weighted pull-ups or any strict variation (flat-footed, band assisted, ring rows, bar rows, etc) Try to pick a set weight and number of reps and maintain consistency across all 6 rounds Score total reps W.O.D Rowing ladder Alternating with a partner if needed, otherwise, solo. Try to maintain a consistent pace through the 4-minute

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Melinda MettenThursday November 15

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Wednesday November 14

Triple Double AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 12 Power Snatches (75/55) 4 Burpee Box Jump Overs (24/20)  –Rest 5 Minutes– AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 8 Power Snatches (95/65) 4 Burpee Box Jump Overs (24/20) –Rest 5 Minutes– AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 4 Power Snatches (115/80) 4 Burpee Box Jump

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Melinda MettenWednesday November 14

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Tuesday November 13

Strength Front Squat 3Reps (NO TEMPO) Every 2min for 6 sets   W.O.D “Speedball” 21-15-9 Wallballs Chest to Bar 10min time cap.   Open/Performance – as written Fitness – Pull Ups   Recovery 3 Rounds NOT for time: 50ft Double DB or KB OH Walk 25 Sit Ups/GHD/AbMat  

Melinda MettenTuesday November 13

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Monday November 12 Veterans Day (Normal hours and class schedule)

“DT” Five rounds for time of: 12 Deadlift, 9 Hang power clean 6 Push jerk 15min time cap,   Rx 155/105 Scaled – Suggestions: 135/95, 115/75 DT is a Hero WOD and is also a bench mark workout, please use Rx or Scaled for scoring You may only use 1 weight for your barbell Watch Annie Thorisdottir complete “DT” Recovery

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Melinda MettenMonday November 12 Veterans Day (Normal hours and class schedule)

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Saturday November 10

Teams of 5 stadium style *Each teammate starts at a different station *No one rotates to the next station until they have completed their designated reps   3 Rounds for time “Did We Just Become Best Friends!?” Station 1  20/15 Cal Bike Station 2  30 kb swings Station 3  15 box jump overs Station 4   20/15 cal row Station

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Melinda MettenSaturday November 10

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Friday November 9

Strength Deadlift 10-6-3 Build for a heavy set of touch and goes for the day. No percentage, go by feel. W.O.D Diablerie Every 2min for 10min: 5 Front Squats (no racks) 10 Front Rack Alternating Reverse Lunges (R+L = 2) 10 Burpees No additional Rest, work on unbroken sets = success!   Open/Performace – 135/95 Fitness – 95/65   Recovery

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Melinda MettenFriday November 9

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Thursday November 8

Warmup Rowling warmup, 3 rounds with burpee penalty Rowing Skilz Review-this will be targeted stroke rate rowing, work on fast/strong leg drive and controlled return to the catch. Don’t get frustrated if you can’t hit exact ratings but spend each 2-minute block trying to ‘find the rate’. These should be easy to moderate intensity intervals with the damper set around

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Melinda MettenThursday November 8

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Wednesday November 7

Dear Tabata… Tabata Push Jerk 95/65 –Rest 3 minutes– Tabata Chest-to-Bar Pull-up –Rest 3 minutes– Tabata Push-up –Rest 3 minutes– Tabata Hang Power Snatch 95/65 Performed as consecutive TABATAS The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Post LOWEST reps in all “tabatas.” Open/Performance – as written Fitness – 75/45, Pull

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Melinda MettenWednesday November 7

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