Tuesday, October 15 2019

Posted by Mandee on October 14, 2019   |   12 Comments



Hang Power & Hang Squat Clean   E2MOM

4 Hang Power Cleans – 3 Hang Squat Cleans

3 Hang Power Cleans – 2 Hang Squat Cleans

2 Hang Power Cleans – 1 Hang Squat Clean  

1 Hang Power Clean – 1 Hang Squat Clean

“Right Jab” by DB

6min AMRAP:

18 Kettlebell Swings   24/16kgs   RX+ 32/24   MRX 20/12
6 Muscle Ups *Bar or Ring   MRX Chest to Bar Pull-Ups

12 Goblet Squats

REST 3min

“Left Hook” by DB

6min AMRAP:

6 Hang Squat Cleans   135/95   RX+ 155/105

3 Muscle Ups *Ring or Bar  MRX Chest to Bar Pull-Ups

6 Over Bar Burpees   MRX 115/75lbs

**Athletes choice on which AMRAP to start with; *must switch methods on Muscle Ups**

Core & Leg Development (1-2 rounds)

12 Strict Toes Bar
12 Seated Box Jumps
12 Pistols or Pistol Scales (12 each leg)

12 responses to “Tuesday, October 15 2019”

  1. Nathaniel says:

    Cool silhouette of one cool gal. Melody is as sweet and genuine as they come. She happens to be a freak of an athlete as well that makes moves and weight look effortless. Melody shines as an athlete and person. Keep shining bright!

  2. Mandee says:

    Such a cool photo of an absolute beast of an athlete! Melody is a total natural who moves with ease and makes everything look graceful. She’s explosive, strong, and extremely skilled. But best of all, she’s a sweet, kind and caring person who is a friend to all. Keep being you, Mel ?

  3. Daniel says:

    Nice melody! Keep up the awesome work!

  4. Justin says:

    3+23/3+7 135/bar mus

  5. CJ VK says:

    HPC: 165(4)-195(3)-225(2)-265(1)
    HCS: 185(4)-215(3)-245(2)-275(x)

    2+16 (bar) / 4+1 (ring) rx

  6. Grandpa Duke says:

    3+7 ring 2+18 bar

    Extra credit
    10 minutes on assault bike at a conversational pace

  7. Nathaniel says:

    Day behind – Yesterdays WOD – Columbus Chipper :

    25:04 rx+

  8. Mandee says:

    Yesterday’s WOD: Columbus Chipper:
    23:33 RX+

  9. Bradley says:

    Melody is one awesome lady. She is so skilled and strong. Keep working hard!

    Yesterday’s WOD – Columbus Chipper

    24:49 Rx+

  10. Mo A says:

    365//2+18 rings//2+8 bar rx+

  11. MH says:

    2+21 bmu/3+8 RX+
    Used 125 lbs on last wod because I was confused ??‍♀️