Throwdown Thursdays 4/11/13

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Photo Courtesy of Functional Equipment ! BoomBOX at the NLI !

Barbell Training

Beginner:

5×3 power clean AHAP; Rest 3:00 b/w sets

Advanced:

On a 5:00 clock, 1 power clean every :30 @ 75% of 1RM power clean (11 reps total)

Conditioning

A. For time:

20 power cleans 165/115
30 box jump overs 24″/20″
40 KB swings 70/53
50 OH walking lunge steps 45/25

Speed and Endurance

Stretching/Mobility (5-10min)

Run Technique Drills:

Ball of foot hops with forward lean- 3×3
Wall drill- 3×20 each leg
Exaggerated foot pulls on one side- 3×10 each side
Accelerator drill- (run in place by pulling. Add lean to fall into forward movement) 3x40m

WOD (Long Intervals):

2x1mile 90% effort (4 min rest)
Try and hold split times within 1 min. Focus on maintaining form. You want the ability to hold or be faster with each mile, not slow down.

Cool down/Stretch

20 Comments

  1. doozy…

  2. Strength power clean75%of 1rm #85
    WOD
    20pc #75
    30 box j overs #20″
    40 kb swings#44
    50 OH lunges #25
    Time#8:25

  3. Fun WOD:)

    Finished in 8:28
    I choose light weights, want to do endurance tonight:))

    Kettle bell 30
    Over head lunge 15
    Box jumps 24
    Cleans 55lbs

  4. Super fun little wod!

    Strength 5×3 #60 @ 70%

    Wod: 8:36
    PC: #55
    20′ box jumps
    30# kb
    15# OH lunges

  5. Good work S&E! That form is already starting to come together! Keep it movin…

    2×1 mile @ 90%

    6:50 / 7:14

  6. I’m really happy with my improvement in S&E.
    Mile 1: 8:23
    Mile 2: 8:18
    Stoked!!!! Surprised.
    I’ll post Matt’s too.
    Mile 1: 8:10
    Mile 2: 8:09
    Impressed with how well everyone’s doing!! Thanks Josh! Thanks Joe for keeping me on my toes, literally 😛

  7. Strength @ 70
    Wod @ 70, 20″ box, 44 bell, 25 OH
    I am now sporting matching knees and calves – black and blue for Spring 2013. Fun wod, thanks Josh.
    Jill u make every wod fun. Great job Erin!

  8. Strength 235lbs

    Wod 7:49rx

    Good job today Logan!

  9. S&E
    8:27/8:21
    you’re welcome Lindsey, Thanks for the push!!!
    Thanks Josh, great class.

  10. Time 12:11 ish

  11. Strength
    #140
    Every 30 sec for 5 min
    Endurance
    1st mile 9:30
    2nd mile 8:30

  12. S&E
    11:28/11:53
    I’m overcoming the fear.

  13. Strength advanced – 135

    WOD 11:45rx

  14. Active rest day

    Morning- oly- full clean sand jerks

    Night: S&E: 1st mile 12:32…. 2nd mile13 or 14:24 I think. Improving my form and feeling better. I’m enjoying this class with everyone. Great job!

  15. 1st mile 10:13, 2nd mile 12:23

  16. Oly this morning clean and jerks

    S&E: 2x 1 mile 4 min rest between

    7:14/7:15

    Great job everyone. Thanks Alyx for helping me out this morning! STOKED for upcoming months! 😀

  17. Strength #105 ( i should have gone heavier =/ )
    wod
    power clean #95
    kb #35? the orange one..
    OH Lunges #35

  18. SE
    10:32/10:18
    Love Hate Relationship is in the works…

  19. Strength: Cleans @ 115

    WOD:
    7:30

    95# cleans
    20″ box
    44# KB
    25# lunges

    i liked this wod today. Fun wodding with you Jackie 🙂

  20. 2 mile run
    9:53/9:56

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