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Tuesday June 12

GYMNASTIC TESTING Benchmark Testing #1 Establish a Max Set of Strict Handstand Pushup Benchmark Testing #2 Establish a Max Set of Strict Pull-Ups   Perfect opportunity to test exactly what you have tested prior. Purely an assessment of where we are with our gymnastic strict strength. Today is purely a check-in as we track towards the larger picture that is

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Melinda MettenTuesday June 12

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Monday June 11

Strength Squat Clean Thruster 10min to build to a heavy single for the day. W.O.D “Chalant” For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees 9 Thrusters (135/95)   Open/Performance – as written Fitness –  95/65, regular burpees   Midline/Recovery  Not for Time: 25-20-15-10-5: AbMat Sit-Ups

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Melinda MettenMonday June 11

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Saturday 6/9

Teams of 3 20min AMRAP   30 Box Jump 30 Burpee 30 Thruster   Open/Performance 24/20”, 95/65 Fitness 75/55 Scaled Air squats   1 teammate is always on the rower accumulating meters 1 teammate works 1 teammate rests Athlete may switch whenever they like   Score is total meters rowed AND Rounds and Reps  

Melinda MettenSaturday 6/9

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Roped In

“ROPED IN” 50/35 Calorie Row 800 Meter Run 30 Power Snatches (115/80) 800 Meter Run 5 Rope Climbs (15′)   OPEN/PERFORMANCE – as written FITNESS – 75/55 *Some examples to sub with: rope pulls, ring rows, 3CTB+3TTB… 25 time cap.  

Melinda MettenRoped In

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Bumpy Ride

“BUMPY RIDE” (TEAM) In Teams of 3, AMRAP 25: 9/6 Calorie Assault Bike 6 Lateral Burpees over Sandbag 100m Sandbag Run (50/35) Partners complete full rounds before switching. If we are modifying with a rower, complete as 12/9 calories per round. If we do not have access to a bike or rower today, let’s complete each round with a 35

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Melinda MettenBumpy Ride

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Back Squat/Front Squat

SQUATTING Part A – Back Squat 3 Sets of 10 Reps Working Weight – 70-73% of 1RM Back Squat Every 3min for 9min **10min rest to include warming up first set of front squats** Part B – Front Squat 3 Sets of 3 Reps A challenging load, but by no means a max effort triple. Working Weight – 80% of

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Melinda MettenBack Squat/Front Squat

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Speed Boat

Strength: Push Press 5RM All repetitions are to be taken from the rack. Every 2min for 10min: 5 sets building.   “SPEED BOAT” 3 Rounds: 30/21 Calorie Row 25 Wallballs (20/14) 10 Dumbbell Hang Clean and Jerks, left side (50/35) 10 Dumbbell Hang Clean and Jerks, right side (50/35) OPEN/PERFORMANCE – as written FITNESS – 35/25 Can scale with a

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Melinda MettenSpeed Boat

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Jelly Belly

DEADLIFT 3 sets of 6 (unbroken) NOT Maximal. Use as a warm-up to find a good weight to cycle for the workout. Building each set. Every 2min x 6min “JELLY BELLY” For Time: 50 Sit-Ups, 20 Cal Assault Bike, 10 Deadlifts 40 Sit-Ups, 16 Cal Assault Bike, 8 Deadlifts 30 Sit-Ups, 12 Cal Assault Bike, 6 Deadlifts 20 Sit-Ups, 8

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Melinda MettenJelly Belly

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Swole-mate Saturday

TEAM WORKOUT/PARTNER Teams of 2 20 min AMRAP 60 Calorie Row 40 Wall balls 20/14 20 Alternating Dumbbell Snatch 50/35 10 Toes to Bar Teams can alternate work however they choose but only one person working at a time.

Melinda MettenSwole-mate Saturday

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“D.T.”

Hang Power Clean On the Minute x 10 2 Hang Power Cleans Set #1 (0:00) – 2 Reps @ 50% of 1RM CJ Set #2 (1:00) – 2 Reps @ 55% of 1RM CJ Set #3 (2:00) – 2 Reps @ 60% of 1RM CJ Set #4 (3:00) – 2 Reps @ 65% of 1RM CJ Set #5 (4:00) – 2 Reps @ 70% of

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Melinda Metten“D.T.”

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