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Thursday October 11

Skill Build to a Heavy Turkish Get-Up Right and Left = 1 W.O.D 2018 Team Series Event 4 5 rounds for time of: 50 double-unders 50-ft. single-arm overhead lunge Open/Performance Men: 50-lb. dumbbell Women: 35-lb. dumbbell Fitness 5 rounds for time of: 50 single-unders 50-ft. single-arm overhead lunge Men: 35-lb. dumbbell Women: 20-lb. dumbbell Choose a dumbbell with which you

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Melinda MettenThursday October 11

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Wednesday October 10

Strength Snatch Complex: 1 Hang Power Snatch + 1 Power Snatch Must be touch and go. W.O.D “Snatch in a Box” 3min AMRAP 5 Hang Power Snatch 15 Box Jumps –Rest 3min– 3min AMRAP 5 Hang Power Snatch 15 Box Jumps –Rest 3min– 3min AMRAP 5 Hang Power Snatch 15 Box Jumps Open – 65/95, 75/115, 95/135 Box 20/24″ Performance

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Melinda MettenWednesday October 10

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Tuesday October 9

Strength Bench Press 10-10-10 10min to find a fast set of 10 for the day! W.O.D “Cindy Got Jacked” Teams of 2 or 3: 20min AMRAP 5 Toes to Bar 10 Bench Press 15/12 Assault Bike Calories Open – 135/95 Performance – 115/75 Fitness – 95/65, Knees to Chest   RECOVERY 2 Rounds: 15 Banded Pull Aparts + 15 Banded

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Melinda MettenTuesday October 9

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Monday October 8

Strength Back Squat 2RM (15min)   W.O.D “Momentum” Every Min-On The Min for 10min (alternating): 10 Burpees 15 Wall Balls 14/20 (Open/Performance) – as written (Fitness) L2 8 Burpees/10 Wall Balls (scaled) L1 10 Up Downs/ 8 Wall Balls   RECOVERY 2 Rounds: 500m then couch stretch 1min/side   TEENS Snatch in a Box 3min AMRAP 5/side DB Hang Power

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Melinda MettenMonday October 8

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Friday October 5

Strength Build to a heavy complex of: 1 Power Snatch + 1 Overhead Squat + 1 Clean and Jerk You may drop the barbell after the overhead squat. 10min W.O.D “Twist and Shout” AMRAP 14: 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3 Power Clean and Jerks (135/95) 40 Double Unders Open – as written Performance – 115/80 Fitness

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Melinda MettenFriday October 5

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Thursday October 4

W.O.D 1min Work, 30-sec Rest (4 Rounds of each movement, alternating movements) Max Effort Assault Bike Max Effort Renegade Rows with Push Up (it’s not about the weight its the range of motion) Max Effort AbMats Post Round with Lowest Reps/Cals or rounds for each movement.   Recover/Post Work AMRAP 7: 5 Strict Ring Dips :10s Static Inverted Row Hold

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Melinda MettenThursday October 4

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Wednesday October 3

Strength Push Press 10-10-10 Building over 3 sets, stay smooth and fast.   W.O.D “Closeline” AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) …. Up by (2) reps until the finish. Open – as written Performance – 95/65 Fitness –

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Melinda MettenWednesday October 3

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Tuesday October 2

W.O.D “Flip Flop” 30-20-10: Kettlebell Swings (53/35) Calorie Bike   Directly into…   10-20-30: Deadlifts (135/95) Calorie Row   Women Complete (21-15-9 / 9-15-21) Calories on Machines.   Recovery Not for time but move with intention: Reverse Hyper 3 x 10 (add small increments of lightweight if you are confident) Hollow Rocks 3 x 15  

Melinda MettenTuesday October 2

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Monday October 1

Strength Back Squat Isometric Phase (Last week) 3-3-3-3-3 Normal decent, 3 sec pause in the bottom under tension W.O.D “Wasabi” For Time: 1000 Meter Row or 70/50 Calorie Assault Bike 40 Pull-ups 30 Front Squats (135/95) 20 Barbell Facing Burpees 15min time cap. Open 135/95 Performance 115/75 Fitness 95/65, burpees   Recovery/Post Work Alternating OTM x 12: Odd Minutes –

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Melinda MettenMonday October 1

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Saturday September 29

“Sock Hop” Teams of 3: 2 Rounds (30 Minute Time Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Barbell Facing Burpees   Round 1: (135/95) Round 2: (115/80)   RECOVERY 400m Run/Walk Foam Roll, Stretch, ROMWOD, Crossover Symmetry  

Melinda MettenSaturday September 29

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