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Skillz

TUESDAY 27 MAR 2018 Strength 1 RM BACK SQUAT Every 2min for 14min building to a heavy 1rm max for the day. Skillz EMOM for 8min alternating movements: 10 Front Squats 135/95 10 Toes to Bar   Open/Peformance = as written Fitness: 115/75   RECOVERY: ROW/BIKE 2 Rounds of: 10 Spiderman Reach + 5 inch worms

Melinda MettenSkillz

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That’s a wrap folks! Monday March 26, 2018

Strength 1RM Snatch Full or Power, athletes choice. Every 2min for 12min building to a heavy 1rm max for the day.   WOD COMPENSATE+1 EMOTM 10 minutes: 9 KB Swings (70/53) — Russian) 9 Burpees Both movement are performed within THE SAME MINUTE!   Open/Performance = as written Fitness = 53/35   RECOVERY: 1,000m Row Every 500m stop rowing and

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Melinda MettenThat’s a wrap folks! Monday March 26, 2018

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18.5

Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21,

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Melinda Metten18.5

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Spring Has Sprung

“Floosh” For time complete the following 21-15-9 Med ball clean 20/14 Hand release push ups KB swings 53/35 Bike Cap at 15min When choosing weights and movements, lets think about moving quickly and effortlessly from one movement to the next, potentially going unbroken.     $Cash out$ Alternating Tabata Abmat Sit ups Superman — rest 3 mins– Alternating Tabata R

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Melinda MettenSpring Has Sprung

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Black Tip

3 Shoulder to Overhead Cycle Work (Shoulder Press – Push Press – Push Jerk) Every 2 min for 10min: 3 Shoulder to overhead from the rack. Heavy but efficient, the goal today is to focus on cycling the barbell and not “muscling the movement.” Black Tip 12min EMOM (due to equipment you may start on different exercises) Row 12/15 Cal

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Melinda MettenBlack Tip

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Window Work

3min AMRAP: 20 Single Arm Dumbbell Alternating Lunges (use whichever side you need) 53/35 10 Chest to bar 3min REST 3min AMRAP: 15 Thrusters 115/80 10 Chest to Bar 3min REST 3min AMRAP 20 Wallballs 20/14 10 Chest to Bar Open/Performace – As written Fitness – DB 35/20 – Th 95/65 – Pull Ups DO NOT TEAR! If this is

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Melinda MettenWindow Work

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Hang Ten

Hang Power Clean 5-4-3-2-1 Every 2min for 10min perform your set. 5 sets of hang power cleans, building in weight as the repetitions go down. “Hang Ten” AMRAP 10: 10 Hang Power Cleans (135/95) 20 AbMat Sit-Ups 40 Double Unders Open/Performance – as written Fitness – 115/75 – 80 singles Recovery: Row/Bike for 5min Crossover Symmetry/ROMWOD  

Melinda MettenHang Ten

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18.4

WORKOUT 18.4 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk Time cap: 9 minutes VARIATIONS Rx’d: (Ages 16-54) Men deadlift 225 lb. then 315 lb. Women

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Melinda Metten18.4

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Flush-er-roo

Every 2min Alternating (16min) OPEN/PERFORMANCE a) 12/14 Cal Row + 10 Plate Raises (SLOW!) 10/25lb b) 10/12 Calories on Assault Bike + 10 Scapula Push Ups (SLOW) *You will alternate between a/b 4 times. FITNESS 10/12 Cal Row, 10/12 Cal Assault ·If you are not competing in the open and want to make this more challenging, talk with the coach

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Melinda MettenFlush-er-roo

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Prediction Work

Deadlift Build to a heavy and FAST set of 3 touch and go deadlifts. This SHOULD NOT BE MAXIMAL! 1a. Prediction Work 5min AMRAP 7 Chest to Bar 7 Shoulder to Overhead 135/95 3min Rest 5min AMRAP 7 Handstand Push Ups 7 Deadlifts Open & Performance – As written. Fitness – 115/80, Pull-Ups, Regular Push Ups Recovery: 1000m Row, every 250m

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Melinda MettenPrediction Work

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