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Monday January 28

Strength Push Jerk Build to a heavy set of 3 for the day. The rack is authorized but not mandatory. W.O.D “Go Fish” For Time: 1,000 Meter Row –Directly In to– 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95)   OPEN/PERFORMANCE– 135/95 FITNESS – 95/65, regular burpees   Recovery 3 Rounds – 10-15 Reverse Hyper

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Melinda MettenMonday January 28

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Saturday January 26

“Speed Bump” Teams of 3 For Time (30 Minute Time Cap): 2 Rounds 30 Bar-Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar 30 Thrusters (95/65) –100/75 Calorie Assault Bike– 2 Rounds: 30 Bar-Facing Burpees 30 Hang Squat Cleans (115/80) 30 Toes to Bar 30 Thrusters (115/80) –100/75 Calorie Assault Bike– 2 Rounds: 30 Bar-Facing Burpees 30 Hang

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Melinda MettenSaturday January 26

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Friday January 25

“Sea Legs” 3 Rounds: 500 Meter Row/400m Run or 21/15 Cal Bike 12 Front Squats (155/105) 21 Box Jump Overs (24/20)         -15min time cap.   Open/Performace – as written Fitness – 135/95   Recovery Accumulate 500ft of each Sled Push + Pull AHAP (as heavy as possible)  

Melinda MettenFriday January 25

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Thursday January 24

“Triple Threat” *In teams of 2 6 total rounds at each station, teammates alternate Ex: Michele and Cherie are partners, Michele runs for 1 min, 15 seconds to transition, then Cherie runs for 1 min. So each athlete will complete 3 rounds.   1min ON – 15 sec transition Max Distance Air Runner meters   1min ON – 15 sec

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Melinda MettenThursday January 24

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Wednesday January 23

“Frank the Tank” AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees –Rest 5 Minutes– AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell Burpees –Rest 5 Minutes– AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (275/185) 6 Lateral Barbell Burpees   (OPEN) 185/135 – 225/155 – 275/185 (Performance) 155/105 – 185/135 – 225/155 (Fitness/Masters 45+)

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Melinda MettenWednesday January 23

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Tuesday January 22

“Chain Reaction” 3 Rounds: 21/15 Calorie Assault Bike/Row 21 Pull-ups –Directly Into– 3 Rounds: 9 Power Cleans (115/80) 9 Push Jerks (115/80)   Open/Performance – as written Fitness – 95/65   Recovery 5-4-3-2-1 Wall Climbs 25-20-15-10-5 Hollow Rocks  

Melinda MettenTuesday January 22

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Monday January 21

“Double Date” AMRAP 15: 15 Hang Power Snatches (95/65) 60 Double Unders 15 Overhead Squats (95/65) 30/21 Calorie Row or Bike   The loading should be something that athletes are capable of completing 21+ repetitions unbroken when fresh. If one movement is more challenging than the other, choose the weight based on that one.   In order to keep moving

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Melinda MettenMonday January 21

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Friday January 18

“Layaway” AMRAP 15: 30 AbMat Sit-ups 20 x 10 Meter Shuttle Sprints 10 Alternating Dumbbell Snatches (70/50) Open – as written Performance – 50/35 Fitness – 35/20 Recovery: 5-4-3-2-1 Wall Climbs 10-8-6-4-2 Strict Pull Ups (they don’t have to be unbroken but zero kipping, add weight if you’d like)

Melinda MettenFriday January 18

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Thursday January 17

“Fight Gone Bad” 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20″) 1 Minute Push Press (75/55) 1 Minute Calorie Row 1 Minute Rest Rx – as written   Recovery 10-10-10-10 Reverse Hyper 10-10-10-10 Hip Extensions  

Melinda MettenThursday January 17

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