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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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Friday September 28

“Over-It” For Time: 200m Run, 21 Power Snatches 200m Run, 21 Overhead Squats 200m Run, 15 Power Snatches 200m Run, 15 Overhead Squats 200m Run, 9 Power Snatches 200m Run, 9 Overhead Squats      Open/Performance (95/65) Fitness – (75/45)   RECOVERY 2 Rounds NOT for time: 500m recovery row or bike + 5 slow inch worms + downward dog  

Melinda MettenFriday September 28

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Thursday September 27

EMOTM x 20min (5 Rounds) 15/12 Calorie Row “X” Push Ups or Handstand Push Ups (Deficiet, Kipping, Strict) “X” “Pulling Movement” (Strict Pull Up, CTB, BMU, RMU) 20 Hollow Rocks (10-15 GHD Sit Up) ← Must be able to maintain hollow Rock first.   RECOVERY NOT FOR TIME 2 Rounds of: 30 AbMats + 30 Glute Bridges (add weight if

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Melinda MettenThursday September 27

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Wednesday September 26

Skill Power Clean Cycling 101 W.O.D “Death By Power Clean” 15 min min 1 – 1 power clean min 2 – 2 power clean min 3 – 3 power clean and so on and so on… Open/Performance 135/95 Fitness 115/75 reps do not have to be consecutive if you do not complete the designated amount of reps for that minute ,

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Melinda MettenWednesday September 26

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Tuesday September 25

Skill Review Bench   W.O.D “The Swole Life” EMOM x 20 min 1) Max Calorie Row 2) Max Bench Press 135/95 3) Max Assault Bike 4) Max Kettlebell Swing 70/53 Open/Performance – 135/95 KB 70/53 Fitness – 115/75 – KB 53/35   RECOVERY 2 Rounds NOT FOR TIME: 10 Plate Raises + 10 Scapular Pull Ups + 20 Band Pull

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Melinda MettenTuesday September 25

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Monday September 24

Strength Back Squat Isometric Phase 3-3-3-3-3 Fast down, 3 sec pause in the bottom under tension W.O.D “Thunder Thighs” 100 Wallballs for time 20/14 Every min on the min 6 Toes to Bar.   O&P – as written Fitness – 14/10, 3 TTB   RECOVERY 5min cool down on bike, MASH Quads   TEEN “Back Seat”  AMRAP 15: 12/8 Calorie

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Melinda MettenMonday September 24

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