by  in WOD Leave a Comment

Saturday December 15

Double Mint  TEAMS OF 2 2min stations AMRAP:30sec rest/transition 3x Row for Calories DB Devils press 35/20 Pull ups Sand Bag Carry 50/30 (on turf, 1 length =1 rep) Toes to bar Performance: As written Open: DB 50/35, Sand bag 80/50 (on turf, 1 length =1 rep) Fitness: Db 35/20, Sandbag 50/30   Scoring- total reps per round, there will be 3

Continue

Melinda MettenSaturday December 15

by  in WOD Leave a Comment

Friday December 14

Strength Hang Power Clean 3-3-3 10min Building to a heavy for the day.  W.O.D Triple Pump 3 Rounds: 15 HPC 30 Push Ups 12min PERFORMANCE – 125/85 FITNESS – 115/75, 20 Push Ups OPEN – 135/95   RECOVERY 1-2-3 Wall Climb + Hold/Taps 30-20-10 Hollow Rocks  

Melinda MettenFriday December 14

by  in WOD Leave a Comment

Thursday December 13

 “Throttle” 2min ON – 2min OFF x 5 Rounds 10 Thrusters 200m Row AMRAP Thrusters   OPEN/PERFORMANCE – 95/65 FITNESS – 75/45 ACTIVE RECOVERY DAY – Bike 15/10 – air squats or wall squats (smooth pace)   Post total Thrusters in TRIIB   AFTER CLASS RECOVERY 3 Rounds of 2min Bike + 100ft Sled Push AHAP + 20 Red Band

Continue

Melinda MettenThursday December 13

by  in WOD Leave a Comment

Wednesday December 12

-RUNNING CLOCK- Power Snatch Work 0:00 – 10 Minute EMOM: 3 Touch and go power snatches (75-80%) Similar to last week, if it went well go a little heavier but do not sacrifice form or speed.   10-18min Rest   Then for time: “Curveball” 21-15-9 Power Snatch Handstand Push Ups    10min Cap   OPEN/PERFORMANCE – 85/55 FITNESS – 75/45, Push

Continue

Melinda MettenWednesday December 12

by  in WOD Leave a Comment

Tuesday December 11

Strength Every 2min x 6 sets (building) Back Squat 2RM  W.O.D “Go Directly to Jail” For time: 100 Ft Sled Push 235/190 50/40 Calories Bike 100 Double Unders 50 Burpee Box Jumps (overs) 15min time cap.   PERFORMANCE – as written FITNESS – 75 DU, 30 Burpee Box Jumps OPEN – 150ft Sled Push, 150 DU   RECOVERY Build to

Continue

Melinda MettenTuesday December 11

by  in WOD Leave a Comment

Monday December 10

Strength Deadlift 3-3-3 10min will include building to a heavy set and begin ready/set up for the workout. W.O.D “Enrapture” 21-15-9 Deadlifts Chest to Bar      15min time cap PERFORMANCE – 155/105 Chest to Bar OPEN – 185/135 9-6-3 Bar Muscle Ups FITNESS – 135/95, Pull Ups   RECOVERY 15-10-5 GHD Sit Ups Reverse Hyper  

Melinda MettenMonday December 10

by  in WOD Leave a Comment

Saturday December 8

Teams of 3 For Time 30min cap Teammates alternate as they like, 1 works 2 rest   3,000m Row buy in Then 10 up and back Sandbag walking lunge 50/35 on turf (so 20 TOTAL lengths) 100 Hang Power Clean 95/65 100 Burpees 100 Calorie Assault Bike 300 DU   Open/ Performance: : As written Fitness: 75/55, 600 singles OR 300 DU

Continue

Melinda MettenSaturday December 8

by  in WOD Leave a Comment

Friday December 7

“Morrison” 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (53/35)   OPEN/PERFORMANCE – As written FITNESS – Start at 40, Step Ups, 44/26   Recovery 3 Rounds NOT for time 10 Single Arm (core tight, standing) DB Press 10 Single Leg Stiff Legged DL

Melinda MettenFriday December 7

by  in WOD Leave a Comment

Thursday December 6

Option A Every 5min x 6 Rounds – alternating (3 each) 1k Row 30  Barbell Roll Outs or 50 AbMats (Partner Up for sharing Rowers) Example: Rob has 5min to Row 1k while Cherie has 5min to complete either 30 barbell Roll Outs or 50 AbMats. IMPORTANT: Cap yourself at 4:45  so you are off the rower for your partner!!

Continue

Melinda MettenThursday December 6

by  in WOD Leave a Comment

Wednesday December 5

Skill Review Push Press W.O.D “Catastrophize” 4min AMRAP BUY IN: 18/15 Calorie Assault Bike 10 Pull Ups 10 Push Press 95/65 –4min Rest– 4min AMRAP BUY IN: 15/12 Calorie Assault Bike 10 Chest to Bar 10 Push Press 95/65 –4min Rest– 4min AMRAP BUY IN: 12/9 Assault Bike 10 Toe to Bar 10 Push Press 95/65   OPEN/PERFORMANCE – as

Continue

Melinda MettenWednesday December 5

Showing 181–190 of 418 results