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Taco Tuesday… 7/22/14

Posted by on Jul 21, 2014 in WOD | 6 comments

bmbxladies

Gymnastics Skill

10:00 arch-to-hollow + kipping pull up practice

Gymnastics Strength

EMOM 10:00 alternating:

E: 3 weighted pull ups – heavier than last week
O: 3 push press (from ground) – heavier than last week

Metcon

AMRAP 5:00

3 defict HSPU
6 TTB
9 box jumps 24″/20″

Rest 2:00 then;

AMRAP 4:00

Max Effort row for distance

Speed and Endurance

15min of Run Technique Skill & Drills

Main Set:
2x300m
2x400m
2x300m

(1min rest between each 300m & 2min rest between each 400m)

* Efforts are 70% on the 300′s and all out on the 400′s

Cool Down/Stretch

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Motivational Monday… 7/21/14

Posted by on Jul 20, 2014 in WOD | 20 comments

weakness

Barbell

Back Squat

15:00 to build to a 5RM

Then;

1×10 @ 70% of 5RM
1×8 @ 75% of 5RM

Metcon

For time:

100 double unders
30 KB swings 53/35
30 thrusters 95/65

*7:00 time cap

The Blaster

Strength:
3×5 Back Squat

WOD:
2 Rounds of 18-15-12 (rest 2min between rounds):

Barbell Thrusters
Double Unders
Wall Ball Sit-Ups

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Flashback Friday… 7/18/14

Posted by on Jul 17, 2014 in WOD | 6 comments

dee

Barbell

Clean and jerk

15:00 to build to a heavy single

Then;

EMOM 5×1 @ 80% of HS

Metcon

“Elizabeth”

Rest 2:00 then;

2K row time trial or 1 mile run time trial

The Blaster

10-15min of KB snatch review.

WOD:
700m Row
20 Alternating KB Snatches (10 Left, 10 Right)
500m Row
20 Box Jump Overs
300m Row
20 Burpees
100m Row

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Throwback Thursday… 7/17/14

Posted by on Jul 16, 2014 in WOD | 1 comment

festivusdzt

Gymnastics Skill

10:00 handstand walking practice
Or
5x:30 nose-and-toes handstand hold

Metcon

B1. 3×8 UB front squats – heaviest possible; Rest 1:00

B2. 3×1:00 plank hold on rings; Rest :30

B3. 3xME UB kipping pull ups; Rest 2:00

Speed and Endurance

15min of Run Technique Skill & Drills

Then:

30min Tempo Run

Use the first 10min as a warmup jog then hit 20min steady at 70-75%

Cool Down/Stretch

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Wicked Wednesday… 7/16/14

Posted by on Jul 15, 2014 in WOD | 7 comments

IMG_0110

Snatch

15:00 to build to a heavy single

Then;

EMOM 5×1 @ 80% of HS

Metcon

EMOM 15:00

1: 3 snatches @ 60% of heavy single
2: 8 deficit HSPU*
3: 30 double unders

*Beginners substitute 8 strict KB/DB presses

The Blaster

Accumulate 2min of L-Sits on rings

WOD:
10-9-8-7-6-5-4-3-2-1 of

Ring Rows
AbMat Sit-Ups
Ball Slams

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