MELT class this Saturday at 10:30a


2:00 Row/Bike/Ski or 400 Meter Run

3 Rounds:
10 PVC Good Mornings
10 Alternating Lunge and Twist w/ PVC
10 Passthroughs
10 Overhead Squats w/ PVC

:30 of Push Up to Down Dog
:30 Wrist Stretch (fingertips towards you)
:30 Wrist Stretch (switch hand position)
:30 Child's Pose
2/7/2019 - Burn MetCon

Score Type:: AMRAP

"Grip Gauntlet"

Completed w/ partner, in a "you go, I go" style (one partner working at a time!)

2 Rounds:
4 Stations, 3:00 of Work, :30 Transition

Station 1:
6 Heavy KB Deadlifts + Farmer's Carry Down and Back

Station 2:
Sledgehammer Tire Hits (switch every 8-10 reps)
-Scale: Slamballs

Station 3:
Rope Climbs (alternating reps)
-Scale: Rope Pulls to Standing AND Back Down!

Station 4:
Max Calories on Bike or Ski Erg (no rowing!)
-switch every :20-:30 seconds

Score is total reps, but only of one round (whichever is lowest!)
(KB Deadlifts + Carry Down and Back = 8 reps)
Login to submit your score

Login

2/7/2019 - MetCon

Score Type:: AMRAP

"Grip Gauntlet"

Completed w/ partner, in a "you go, I go" style (one partner working at a time!)

2 Rounds:
4 Stations, 3:00 of Work, :30 Transition

Station 1:
6 Heavy KB Deadlifts + Farmer's Carry Down and Back

Station 2:
Sledgehammer Tire Hits (switch every 8-10 reps)
-Scale: Slamballs

Station 3:
Rope Climbs (alternating reps)
-Scale: Rope Pulls to Standing AND Back Down!

Station 4:
Max Calories on Bike or Ski Erg (no rowing!)
-switch every :20-:30 seconds

Score is total reps, but only of one round (whichever is lowest!)
(KB Deadlifts + Carry Down and Back = 8 reps)
Login to submit your score

Login


Comments

Daniela Sierra

Daniela Sierra 1 week, 5 days ago / Reply

2/7/2019 - MetCon: 165 reps
Notes: Green KB 💪🏼; rope pulls; heavy ass hammer; bike rd1 ski rd2

Emilio Fiorini

Emilio Fiorini 1 week, 5 days ago / Reply

2/7/2019 - MetCon: 210 reps

Suzanne Defries

Suzanne Defries 1 week, 5 days ago / Reply

2/7/2019 - MetCon: 186 reps
Notes: w/ Kari Rope Pulls

Rachel Gutierrez

Rachel Gutierrez 1 week, 5 days ago / Reply

2/7/2019 - MetCon: 151 reps
Notes: Great WOD with Vanessa!

Cody Defries

Cody Defries 1 week, 5 days ago / Reply

2/7/2019 - MetCon: 253 reps
Notes: With Ricky. Rob shadowing .

Vanessa Calkins

Vanessa Calkins 1 week, 5 days ago / Reply

2/7/2019 - MetCon: 156 reps
Notes: 8# hammer + 32# KB + rope pulls + bike w/ Rachel

Kari Desmarais

Kari Desmarais 1 week, 5 days ago / Reply

2/7/2019 - MetCon: 186 reps
Notes: w/ Suzanne

Juana Rodriguez

Juana Rodriguez 1 week, 6 days ago / Reply

2/7/2019 - MetCon: 176 reps
Notes: With Shelby!!

Robbie Phillips

Robbie Phillips 1 week, 6 days ago / Reply

2/7/2019 - MetCon: 210 reps
Notes: 70lb kB, bike. Partner was Peter

Jennifer Brumer 1 week, 6 days ago / Reply

2/7/2019 - MetCon: 3 reps
Notes: 6 mile run and 3 rope climbs

Shelby Kretchman

Shelby Kretchman 1 week, 6 days ago / Reply

2/7/2019 - MetCon: 176 reps
Notes: With Juana!! Round 2: 167

Anita Van Allen 1 week, 6 days ago / Reply

2/7/2019 - Burn MetCon: 175 reps

Robbie Phillips

Robbie Phillips 1 week, 6 days ago / Reply

2/7/2019 - Burn MetCon: 1 reps

Niran Townsend

Niran Townsend 1 week, 6 days ago / Reply

2/7/2019 - MetCon: 195 reps
Notes: Round 1: 195 Round 2: 205 With Ashley B!

Daniel Colon

Daniel Colon 1 week, 6 days ago / Reply

2/7/2019 - MetCon: 176 reps
Notes: w/ Murii

Murii Hernandez

Murii Hernandez 1 week, 6 days ago / Reply

2/7/2019 - MetCon: 176 reps
Notes: w/ Danny - 70#KB & Rope Climbs

Jose Espada

Jose Espada 1 week, 6 days ago / Reply

2/7/2019 - MetCon: 155 reps
Notes: 168 second rd, partner Lewis

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.