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Friday August 24

31 Hero’s AMRAP (with a Partner) in 31 minutes 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) *Partners alternate 400m sandbag run (45/25 lb) Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and

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Melinda MettenFriday August 24

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Thursday August 23

Skill: Pistols + Handstand Push Ups W.O.D  Self Defense Every Min On The Min x 10min Alternating Movements: a) 10 Pistols (alternating R + L = 2) b) Handstand Push Ups   OPEN/PERFORMANCE – as written FITNESS – Air Squats + Push Ups   RECOVERY Banded “monster walks” 50ft Slider Work: Rev. Lunge 5/leg + Plank Leg Swings 5/leg  

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Melinda MettenThursday August 23

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Wednesday August 22

“HALF BAD” AMRAP 18: 20 Deadlifts (155/105) 10 CTB Pull-Ups 20/15 Calorie Assault Bike or Rower 10 CTB Pull-Ups OPEN/PERFORMANCE – as written FITNESS – 105/75, Pull Ups   RECOVERY/MIDLINE 3 “Giant Sets”: 15-20 Hollow Rocks 20 Supermans 20 Glute Bridges Rest 2:00 between.  TEEN 31 Hero’s, teen style. AMRAP (with a Partner) in 31 minutes 8 Thrusters 6 Rope

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Melinda MettenWednesday August 22

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Tuesday August 21

Strength PUSH PRESS Build to a heavy set of 3 for the day. Intentions are to build to a heavy and challenging set of 3, but not an all-time 3RM. W.O.D “SKY HOOK” 3 Rounds for time 20 Hang Power Cleans 20 Front Squats 20 Push Presses OPEN/PERFORMANCE 95/65 FITNESS 75/55   RECOVERY 400m Run then couch stretch 2min/side 200m

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Melinda MettenTuesday August 21

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Monday August 20

Strength: Power Snatch Technique On the Minute x 8 3-Position Power Snatch 1) High Hang (Pockets) 2) Knee Level (Often called “hang”) 3) Floor W.O.D Leg Spasm 30-20-10 Rowing 50-40-30 Double Unders OPEN – PERFORMANCE – FITNESS – as written SCALED – 100/80/60 Singles   POST WORK/RECOVERY Strict Pull Ups 5-4-3-2-1- DMB Rows 5 x 10 (5/side) TEEN Dumbbell Push

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Melinda MettenMonday August 20

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Saturday August 18

“SASQUATCH” (TEAM VERSION) In Teams of 3, 30:00 Cap: 250 Power Clean and Jerks Every 7:00 (to include the start), complete: 45/30 Calorie Row 30 Toes to Bar Weight climbs every 50 repetitions. Weight #1 – 95/65 Weight #2 – 115/80 Weight #3 – 135/95 Weight #4 – 155/105 Weight #5 – 185/135 If we reach the 30:00 time cap,

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Melinda MettenSaturday August 18

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Friday August 17

BENCH PRESS + DEADLIFT (25min Running Clock for BOTH) 7RM Bench Press 7RM Deadlift Building steadily to a 7-rep attempt on both movements today, the bench press and deadlift. To warm on both, we recommend starting with a higher volume set, which gradually reduces in repetitions are the percentages climb. **Rest as needed between sets, with the intentions being that

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Melinda MettenFriday August 17

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Thursday August 16

Skill: DIPS 101 Rings Matador Parallette Box W.O.D “Hot Water” AMRAP 12: 250 Meter Row 15 Push-ups   RECOVERY Twisted Cross 2min/side Thread the needle 2min/side Childs Pose 2min  TEEN ‘ODD-OBJECT CONDITIONING’ 1 Round for Time: 600 Meter Run 400m Sandbag Carry (50/35) 200 Meter KB Farmers Carry (53’s/35’s) 400m Sandbag Carry (50/35) 600 Meter Run

Melinda MettenThursday August 16

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Wednesday August 15

“BIG CLEAN COMPLEX” Video Demonstration – Click Here   With a running clock, 5 Rounds… 1 “Big Clean Complex” every 6:00: High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk High Hang Squat Clean

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Melinda MettenWednesday August 15

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Tuesday August 14

“LEAD FOOT” “Lead Foot” Part 1 AMRAP 4: 27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups Rest 4:00 “Lead Foot” Part 2 AMRAP 4: 21 Calorie Row, 21 Burpees, 21 Toes to Bar Rest 4:00 “Lead Foot” Part 3 AMRAP 4: 15 Calorie Row, 15 Burpees, 15 Pull-Ups OPEN – as written PERFORMANCE/FITNESS – Pull Ups – Toes to Bar

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Melinda MettenTuesday August 14

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