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“The Murph”

MURPH For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run 20/14# vest or body armor   OPEN/PERFORMANCE – as written FITNESS – No Vest   MURPH AMRAP Style 20min 5 Pull Ups 10 Push Ups 15 Squats 200m Run   MURPH AMRAP Style 40min 5 Pull Ups 10 Push Ups 15 Air Squats 400m Run  

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Melinda Metten“The Murph”

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Reckless

“Reckless” BUY IN: 75 Wall balls 21-15-9 Box Jump Overs Toes to Bar CASH OUT: 75 Wall balls OPEN/PERFORAMCE – 20/14#, 24/20″ FITNESS – Knees to Chest (open standard) RECOVERY: 2 Rounds, not for time. 10 Plate Raises+ 20 Band Pull Aparts

Melinda MettenReckless

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Front Squat 1RM

Front Squat 1RM 20min to establish a heavy 1RM for the day. Warm-Up sets: These percentages are approximate/guidance only.   Running Clock: 0:00-20:00 0:00 8 reps at 30-50% 2:00 5 reps at 60-65% 4:00 3 reps at 70-75% 7:00 1 rep at 80-85% 10:00 1 rep at 90-95% 10:00- 20:00 MAX OUT The last 10min is yours to find a

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Melinda MettenFront Squat 1RM

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Murph Prep

Murph Prep Every 90sec for 6min (4 rounds) 5 Push Ups + 5 Pull Ups + 5 Push Ups + 15 Air Squats (all within the same min) For those who have trained and are capable of using a vest today to prep for Murph, TALK TO YOUR COACH FIRSTthen wear the prescribed vest for the skill.   OPEN/PERFORMACE –

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Melinda MettenMurph Prep

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Compensate+1

Back Squat 1RM 20min to establish a heavy 1RM for the day. Warm-Up sets: These percentages are approximate/guidance only.   Running Clock: 0:00-20:00 0:00 8 reps at 30-50% 2:00 5 reps at 60-65% 4:00 3 reps at 70-75% 7:00 1 rep at 80-85% 10:00 1 rep at 90-95% 10:00- 20:00 MAX OUT The last 10min is yours to find a

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Melinda MettenCompensate+1

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Double Crossed

**REMINDER** CLOSED MEMORIAL DAY MONDAY 21 MAY 2018 Push Jerk 1RM 15min to build to a heavy single for the day. NO SPLIT JERKS! Warm-Up sets: These percentages are approximate/guidance only. Running Clock: 0:00-15:00 0:00 8 reps at 30-50% 2:00 5 reps at 60-65% 4:00 3 reps at 70-75% 7:00 1 rep at 80-85% 10:00 1 rep at 90-95% 10:00-

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Melinda MettenDouble Crossed

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Bike Drop

OLMYPIC CYCLING Session 4 of 4 of this specific Olympic Cycling progression. Adding 3% to each lift in this final week. On the :30s x 5 Rounds – 3 Power Snatches @ 70% of 1RM Snatch — Rest 1:00 — On the :30s x 5 Rounds – 3 Power Snatches @ 70% of 1RM Snatch — Rest 3:00 — On the :30s

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Melinda MettenBike Drop

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“Check Your-self”

FRIDAY 18 MAY 2018 “Check Your-self” For total time: 1 mile Buy In: Then: 10 rounds of “Cindy” *Cindy 5 Pull Ups, 10 Push Ups (hand release or legit military standard push ups) 15 Air Squats   **45min time cap** OPEN/PERFORMACE – as written FITNESS – 800m-1mile Run, 3/5/10

Melinda Metten“Check Your-self”

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Slasher

FRONT SQUAT Week 2 in this current front squat progression. Adding 2% to our volume based squats, and 3% to our three singles at the end.   Every 2:30 x 4 – 1 Volume Set (8-7-6-5 Repetitions) On the Minute x 3 – 1 Rep On the 0:00 – 8 Reps @ 62% On the 2:30 – 7 Reps @ 66% On

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Melinda MettenSlasher

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Tiger Blood

3-POS CLEAN + JERK OT2:00 x 6 Sets: 3-Position Clean + Split Jerk (Video)   Athlete’s choice on whether to compete the cleans as squat, or power. Video above demo’s as squat. Position 1 – High Hang (high thigh) Position 2 – Knee Level Position 3 – Ground Set #1 – 60% of 1RM CJ Set #2 – 65% of 1RM CJ

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Melinda MettenTiger Blood

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