by  in WOD Leave a Comment

Shipmate

PUSH PRESS (7min) Build to a 1-Rep Heavy Followed by… EMOTM x 8min 4 Sets of 6 @ 65% All repetitions are to be taken from the rack. After building to a 1-Rep Heavy for the day, calculate 65% of that total for our following sets of 6 repetitions. OPEN – PERFORMANCE – FITNESS “SHIPMATE” AMRAP 20: 200 Meter Run

Continue

Melinda MettenShipmate

by  in WOD Leave a Comment

Gymnastic Pressing and Front Squats

GYMNASTIC PRESSING Week 4 of building our gymnastic pressing capacity. On the Minute x 12 (3 Rounds): Minute 1 – 40% of Max Set Minute 2 – 35% of Max Set Minute 3 – 35% of Max Set Minute 4 – Rest Repeat this cycle for a total of 3 rounds. Reposted from the start of the cycle, in the event that we

Continue

Melinda MettenGymnastic Pressing and Front Squats

by  in WOD Leave a Comment

Power Outage

“POWER OUTAGE” “Power Outage” Part #1 In a 5:00 Window… 100 Double-Under Buy-In, followed by AMRAP: 12 Power Cleans (115/80) 4 Burpee Box Jump Overs (24/20) Rest 5:00  “Power Outage” Part #2 In a 5:00 Window… 100 Double-Under Buy-In, followed by AMRAP: 8 Power Cleans (135/95) 4 Burpee Box Jump Overs (24/20) Rest 5:00  “Power Outage” Part #3 In a

Continue

Melinda MettenPower Outage

by  in WOD Leave a Comment

“Jerry”

“JERRY” For Time: 1 Mile Run (Murph Mile) 2,000 Meter Row 1 Mile Run (Murph Mile)  Open/Performance = as written Fitness = 800m Run, 1k Row, 800m Run   RAIN DELAY = Team of 2 2mile Bike 4k Row 2mile Bike Open/Performance = as written Fitness = 1mile Bike, 2k Row, 1mile Bike   Let’s get outside and run if

Continue

Melinda Metten“Jerry”

by  in WOD Leave a Comment

Back Squat Waves week #5

BACK SQUAT WAVES Week #5 of our Squat Waves. Progressing into heavier lifting as we move into a 5/3/1 wave protocol. Following our back squats, a single set of 15 front squats. This is completed off a percentage of our back squats. Each set is to be completed “On the 3:00” Wave #1 Set #1 – 5 Back Squats @ 73%

Continue

Melinda MettenBack Squat Waves week #5

by  in WOD Leave a Comment

Hurricane

Barbell Warmup (Video) – Empty Barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats POWER CLEAN TECHNIQUE 6 Sets of the Complex (Video): Clean Pull Hang Power Clean Power Clean  “HURRICANE” 3 Rounds: 800 Meter Run/Row 21 Power Cleans (155/105)  OPEN – as written PERFORMANCE – 135/95 FITNESS – 115/80 BODY ARMOR 1

Continue

Melinda MettenHurricane

by  in WOD Leave a Comment

“TKO”

STRICT PRESS 4 Sets of 6 Repetitions Same weight across all four sets. All repetitions taken from the rack. Week 4 (and our final week) of a simple yet effective strict press progression, just like last week, we are looking to increase somewhere around 3-5%  “TKO” 1 Round for Time: 35/25 Calorie Assault Bike 27 CTB Pull-Ups 21 Push Jerks

Continue

Melinda Metten“TKO”

by  in WOD Leave a Comment

Tempo Front Squat

GYMNASTIC PRESSING Week 3 of building our gymnastic pressing capacity. On the Minute x 12 (3 Rounds): Minute 1 – 35% of Max Set Minute 2 – 35% of Max Set Minute 3 – 35% of Max Set Minute 4 – Rest   Repeat this cycle two more times through, for a total of 3 rounds. TEMPO FRONT SQUAT Week 4 of 4

Continue

Melinda MettenTempo Front Squat

by  in WOD Leave a Comment

Under The Lights

HANG SQUAT CLEAN On the Minute x 10 Hang Squat Clean As we warm in the initial sets, the pausing hang squat clean takes place in the bottom of the receiving position (full squat). Speed to the bottom, and confirm our position there before standing, followed by a full hang squat clean to complete the set. This is the case

Continue

Melinda MettenUnder The Lights

by  in WOD Leave a Comment

Play Dead

TUESDAY 01 MAY 2018 “Play Dead” AMRAP 5: Buy-In: 600m Row 12 Deadlifts (185/135) 12 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 400m Row 9 Deadlifts 9 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 200m Row 6 Deadlifts 6 Lateral Barbell Burpees In Part #1, we are looking for a barbell weight that allows for 20+

Continue

Melinda MettenPlay Dead

Showing 181–190 of 234 results