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“Hercules! Hercules!”

Open – Performance – Fitness Teams of 3 5min AMRAP Sled push *3 plates men/2 plates women –2 min rest— 5min AMRAP 50ft single arm OH walking lunge OR sand back front rack lunge 50/35 –2 min rest— 5min AMRAP Bench Press 135/95 Recovery Run/Bike/Row – MASH/MOBILITY/ROMWOD ·     Learn something new about a member on your team today or in class!

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Melinda Metten“Hercules! Hercules!”

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Double Decker

“DOUBLE DECKER” AMRAP 15: 15 Power Snatches (75/55) 30 Double-Unders 15 Wallballs (20/14) *Females to a 9′Target 30 Double-Unders   OPEN/PERFORMANCE – as written FITNESS – 65/45, 60 singles   MIDLINE/RECOVERY 3 Giant Sets: Max Effort L-Sit on Parallettes 20 Dumbbell Floor Presses (Video) 30 Banded Pull-Aparts (Video) Rest 2:00 between sets.

Melinda MettenDouble Decker

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Front Squat

FRONT SQUAT 4 Sets of 7 Set #1 – 7 Reps @ 60% of 1RM Front Squat Set #1 – 7 Reps @ 63% of 1RM Front Squat Set #1 – 7 Reps @ 66% of 1RM Front Squat Set #1 – 7 Reps @ 68% of 1RM Front Squat   BODY ARMOR/BBOR-Bench Not for Time: 10-9-8-7-6-5-4-3-2-1: Barbell Bent Over Rows (Video) Dumbbell or

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Melinda MettenFront Squat

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“The Murph”

MURPH For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run 20/14# vest or body armor   OPEN/PERFORMANCE – as written FITNESS – No Vest   MURPH AMRAP Style 20min 5 Pull Ups 10 Push Ups 15 Squats 200m Run   MURPH AMRAP Style 40min 5 Pull Ups 10 Push Ups 15 Air Squats 400m Run  

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Melinda Metten“The Murph”

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Reckless

“Reckless” BUY IN: 75 Wall balls 21-15-9 Box Jump Overs Toes to Bar CASH OUT: 75 Wall balls OPEN/PERFORAMCE – 20/14#, 24/20″ FITNESS – Knees to Chest (open standard) RECOVERY: 2 Rounds, not for time. 10 Plate Raises+ 20 Band Pull Aparts

Melinda MettenReckless

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Front Squat 1RM

Front Squat 1RM 20min to establish a heavy 1RM for the day. Warm-Up sets: These percentages are approximate/guidance only.   Running Clock: 0:00-20:00 0:00 8 reps at 30-50% 2:00 5 reps at 60-65% 4:00 3 reps at 70-75% 7:00 1 rep at 80-85% 10:00 1 rep at 90-95% 10:00- 20:00 MAX OUT The last 10min is yours to find a

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Melinda MettenFront Squat 1RM

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Murph Prep

Murph Prep Every 90sec for 6min (4 rounds) 5 Push Ups + 5 Pull Ups + 5 Push Ups + 15 Air Squats (all within the same min) For those who have trained and are capable of using a vest today to prep for Murph, TALK TO YOUR COACH FIRSTthen wear the prescribed vest for the skill.   OPEN/PERFORMACE –

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Melinda MettenMurph Prep

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Compensate+1

Back Squat 1RM 20min to establish a heavy 1RM for the day. Warm-Up sets: These percentages are approximate/guidance only.   Running Clock: 0:00-20:00 0:00 8 reps at 30-50% 2:00 5 reps at 60-65% 4:00 3 reps at 70-75% 7:00 1 rep at 80-85% 10:00 1 rep at 90-95% 10:00- 20:00 MAX OUT The last 10min is yours to find a

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Melinda MettenCompensate+1

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Double Crossed

**REMINDER** CLOSED MEMORIAL DAY MONDAY 21 MAY 2018 Push Jerk 1RM 15min to build to a heavy single for the day. NO SPLIT JERKS! Warm-Up sets: These percentages are approximate/guidance only. Running Clock: 0:00-15:00 0:00 8 reps at 30-50% 2:00 5 reps at 60-65% 4:00 3 reps at 70-75% 7:00 1 rep at 80-85% 10:00 1 rep at 90-95% 10:00-

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Melinda MettenDouble Crossed

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Bike Drop

OLMYPIC CYCLING Session 4 of 4 of this specific Olympic Cycling progression. Adding 3% to each lift in this final week. On the :30s x 5 Rounds – 3 Power Snatches @ 70% of 1RM Snatch — Rest 1:00 — On the :30s x 5 Rounds – 3 Power Snatches @ 70% of 1RM Snatch — Rest 3:00 — On the :30s

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Melinda MettenBike Drop

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