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2015 July

July 29/15: Annie Comes Calling

TnR teasers2

Strength:

Push press 5@ 75%, 5@ 80%, 5@ 85%

WOD A:

“Annie”

50-40-30-20-10

double unders

sit-ups

WOD B:

Death by hand stand push-ups!

 TnR teasers2

July 28/15: Fight Gone Bad

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In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Three rounds of:

Wall balls (20/14)

Sumo deadlift high-pull, (75/55)

Box Jump, 20″ box

Push-press, (75/55)

Row (Calories)

One minute rest

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July 27/15: 5 Rounds of Burpees and Power Cleans

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Strength:

Power Clean 5 @ 75%, 5 @ 80%, 5 @ 85%

**make sure you drop and rest between each rep**

WOD:

400m run with plate (45/25)

then

5 rounds for time of the following:

8 burpees onto a plate

4 power cleans (155/115)

then

400m run with plate (45/25)

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July 17/15: Go at Your Own Pace

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Today’s WOD can be broken up however you please and is NOT for time. Just have fun, get a sweat on, and enjoy!

WOD:

100 sledge hammers

10 tire flips

6 rope climbs

5 40m sled push

5 50m sled drag sprint

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July 16/15: Chip-chip-Chipper WOD

TexasFC FB Page n Blog-56

WOD:

For time complete:

50 burpees

40 kettlebell swings (53/35)

30 goblet squats (53/35)

20 toes-to-bar

10 10m bear crawls

Cool Down:

1000m row

50 hollow rocks

50 sit-ups

TexasFC FB Page n Blog-56

July 15/15: Remember 15.4? Friendly Reminder!

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Strength:

Find your heavy complex of:

1 strict press, 2 push press, 3 push jerks

WOD:

15.4!!

AMRAP for 8 minutes

3 handstand push-ups

3 cleans (185/125)

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

How to execute a handstand push-up:

  1. Hand placement: place hands about 6-12 inches away from the wall and slightly wider than shoulder width apart. Make sure palms are facing forward, or slightly turned out 5-10 degrees.
  2. Kick up into a handstand, with your heels touching the wall. If you have trouble kicking up into the handstand, see your coach!
  3. Once you have kicked up, establish a strong, rigid midline position.
  4. While maintaining this position, lower yourself until the top of your head touches the floor/mat. Try to keep your elbows at a 45 degree angle as you lower.
  5. Once your head touches the floor, press up with the same tightness you had lowering yourself, until your elbows reach full extension.

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July 14/15: Death by EMOM

TexasFC FB Page n Blog-48

This WOD looks ok but then it will sneak up on you…and quickly!!

WOD:

EMOM for 5 minutes

12 box jumps

with the remaining time, do Max Pull-Ups!

rest a minute then

EMOM for 5 minutes

8x 10m sprints

with the remaining time, do Max Mountain Climbers!

rest a minute, then

EMOM for 5 minutes

10 kettlebell swings

with the remaining time, do Max Burpees!

TexasFC FB Page n Blog-48

July 13/15: Singles to Double Unders

TexasFC FB Page n Blog-4

Strength:

3x 50 double unders.

Don’t have double under yet? Work on that skill during this time, try to land one or beat your previous record.

WOD:

3 rounds for time

600m run

15 push press (115/75)

15 wall balls (20/14)

 

Tips for Double Unders

  • Put your hands in front of your torso
  • Have your hands rotate from the wrist
  • Get a good up and down bounce
  • Jump when rope is about to hit the ground
  • Practice linked singles, alternating single and double unders, and then linked double unders

TexasFC FB Page n Blog-4

July 10/15: Hero WOD “DT” + Some

TexasFC FB Page n Blog-47

Strength:

Work to a 1 rep max of a thruster. 1 set of 1, five times. Progress in weight as you go.

WOD:

5 rounds of the following:

200m run

12 deadlifts (155/105)

9 hang power clean

6 push jerk

In honor of USAF S. Sgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

This Hero WOD definitely results in a lot of rest, but the key to keeping your grip and staying moving is the hook grip.

TexasFC FB Page n Blog-47

July 9/15: AMRAP Trio

TexasFC FB Page n Blog-27

Strength:

1 attempt at a max pull-up

1 attempt at a max chest-to-bar

WOD:

1 Minute AMRAP:

Toes-to-bar

then

7 Minute AMRAP:

30 double unders

30 sit-ups

then

1 Minute AMRAP:

Toes-to-bar

Knees to elbow are a good start to get to toes-to-bar. You need to stay in line with the rack, and your feet go straight down, no kipping in this movement. You want to keep a tight belly throughout the movement to get the most from it. To progress to toes-to-bar, continue to do knees-to-elbow and try to kick the bar, you will not burn out as fast and you have a much higher chance at landing a toes-to-bar in this fashion.

TexasFC FB Page n Blog-27


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