Nick Bloch's Blog – May 2013 Archive (23)

130531 WOD FROM HOME

Skill

  • Pistols - 4x5 R/L (use chair or bench if not doing rxd)

WOD - 14 Min OMEM

  • Even Minutes - 0,2,4,6,8....
    • 12 hand release pushups
  • Odd Minutes - 1,3,5,7....
    • 20 air squats

Cashout

  • 3x M.E. handstand holds noes and toes against…
Continue

Added by Nick Bloch on May 30, 2013 at 7:00pm — No Comments

130530 WOD

Strength

  • DB Snatch 4x5 R/L

WOD - Regional Event #6 (18 min cap)

  • 100 DU
  • 50 HSPU
  • 40 T2B
  • 30 shoulder-to-overhead 160/100#
  • 90' walking lunge 160/100#

Core

  • 2pt plank x :30 x 3 R/L

Added by Nick Bloch on May 29, 2013 at 7:30pm — No Comments

Schedule for this weekend...

Thursday, May 30th - No 6pm class. Traveling to Regionals.

Friday, May 31st - No Classes

Saturday, June 1st - No Community Fitness

Resume regular classes on Monday, 6/3.

Added by Nick Bloch on May 29, 2013 at 2:47pm — No Comments

130529 WOD

Skill

  • Rope Climb - 15 minutes

WOD - Regional Events 2&3

  • 7 minutes to establish a 3rm OHS
    • rest 3 minutes
  • 30 Burpee MU for time (7 min cap)
    • sub 30 burpees then perform 30 C2B pullups

Core

  • 100x MB Situps 20/14#

Added by Nick Bloch on May 28, 2013 at 7:00pm — No Comments

130528 WOD

Weightlifting

  • 2 Power Cleans + 1 Jerk every 40 seconds for 4 minutes @ 70%
  • 1 Power Snatch + 1 Hang Power Snatch every 30 seconds for 4 minutes @ 70%

WOD - 3 Rounds (15 min cap)

  • 10 Deadlifts @ 115% BW
  • 25 Box Jumps 30/24"

Cashout

  • BB Suitcase Carry 95/65# 2 laps…
Continue

Added by Nick Bloch on May 27, 2013 at 2:30pm — No Comments

130524 WOD

Mobility Drills - 15 Minutes

  • Shoulders/Arms

WOD - 15 Minute AMRAP

  • 8 OH squat 95/65#
  • 8 Ring Dips

Core

  • 30x Ab Wheel

Added by Nick Bloch on May 23, 2013 at 7:00pm — No Comments

Schedule for May 25th - May 31st

Saturday, May 25th - Murph at Community Fitness

Monday, May 27th - Closed for the Holiday

Thursday, May 30th - No 6pm class. Traveling to Regionals.

Friday, May 31st - No Classes

Saturday, June 1st - No Community Fitness

Added by Nick Bloch on May 23, 2013 at 2:29pm — No Comments

130523 WOD

Strength

  • 1a) Floor Press - 4x6 r:60
  • 1b) Ring Pushups - 4x10 r:60

WOD - 8 Minutes 2,4,6,8,10....

  • HSPU
  • Clean and Jerk 135#

Core

  • 2x M.E. T2B r:60

Added by Nick Bloch on May 23, 2013 at 5:23am — No Comments

130522 WOD

Skill

  • Kipping Pullups/T2B - 20 Minutes

WOD - For Time

  • 50 OH plate lunge steps 45/25#
  • 40 KB swings 53/35#
  • 30 pullups
  • 200m sprint
  • 10 lengths bear crawl

Cashout

  • 3 Min M.E. DU

Added by Nick Bloch on May 21, 2013 at 7:00pm — No Comments

130521 WOD

Strength

  • Front Squat - 5,5,3,3,2,2,1

WOD - 4 Rounds

BUY IN - 40 Bar Facing Burpees then....

  • 10 Deadlifts 155/115#
  • 5 Thrusters 155/115#

Cashout

  • 400m Run x 1

Added by Nick Bloch on May 20, 2013 at 7:00pm — No Comments

130520 WOD

Strength

  • Weighted Strict Pullups/Chinups - 5x5 heavy as possible

WOD - 14 Min OMEM

  • Even Minute
    • 12 Push Press 115/75#
  • Odd Minute
    • 12 Box Jumps 24/20"

Cashout

  • 5x40yd sprint

Added by Nick Bloch on May 18, 2013 at 9:07am — No Comments

130517 WOD

Technique

  • Muscle-up Progression - 15 Minutes

WOD - For Time

  • 50 Wall Balls 20/14#
  • 50 C2B Pullups
  • 50 Pistols (alt. legs)
  • 50 KB Snatches 53/35# (alt. every 5 reps)

Cashout

  • Accumulate 2 min L-Sit

Added by Nick Bloch on May 16, 2013 at 6:58pm — No Comments

130516 WOD

Strength

  • Close Grip Bench Press - 5x5 (heavy as possible)

WOD - 3 Rounds (15 min cap)

  • 400m run
  • 20 T2B
  • 10 Power Snatches 95/65#

Cashout

  • 3x10 Good Mornings (moderate weight)

Added by Nick Bloch on May 15, 2013 at 7:00pm — No Comments

130515 WOD

Mobility

  • Lower Leg - 15 Minutes

WOD - 13 Min AMRAP

  • 20 American KB Swings 53/35#
  • 15 MB Situps 20/14#
  • 10 KB Sumo Deadlift High Pull 53/35#
    • 100' sprint

Rest 2 Minutes.....

  • 3 Mins Max Burpees

Added by Nick Bloch on May 14, 2013 at 7:33pm — No Comments

130514 WOD

Skill

  • Pistols - 4x10 (alternating)

WOD 10-1

  • Hang Cleans 155/115#
  • Push/Split Jerk 155/115#
    • 10 hand release pushups after each round

Cashout

2 pt plank x :20 x 3 R/L

Added by Nick Bloch on May 13, 2013 at 7:00pm — No Comments

130513 WOD

Strength

  • Barbell Row - 4x8
  • Band Face Pulls - 4x10

WOD - Jackie

  • Row 1000m
  • 50 Thrusters 45#
  • 30 Pullups

Core

  • 30 x T2B

Added by Nick Bloch on May 12, 2013 at 5:10pm — No Comments

130510 WOD

Strength

  • Front Squat - 6x4 w/ 4020 Tempo heaviest possible

WOD - 2 Rounds

1 Min ME Ring Dips

  • rest 1 min

2 Min ME WB 20/14#

  • rest 1 min

1 Min ME Strict Pullups

  • rest 1 min

Cashout

  • 3x ME HS Holds record…
Continue

Added by Nick Bloch on May 9, 2013 at 7:00pm — No Comments

130509 WOD

Weightlifting

  • Snatch - 1 Snatch + 1 Hang Snatch every 40 seconds for 4 minutes
  • Clean - 1 Clean + 1 Hang Clean every 40 seconds for 4 minutes

WOD - 5 Rounds

  • 50 Double Unders
  • 15 Burpees
    • rest 2:1

Cashout

  • Partner Leg Throws 3x15

Added by Nick Bloch on May 8, 2013 at 7:00pm — No Comments

130508 WOD

Mobility - 15 Minutes

  • T-Spine
  • Posterior Chain

WOD - 3 Rounds

  • Run 400m
  • 10 Thrusters 135/95#

Cashout

  • Waiters Carry 3 Laps R/L 53/35#

Added by Nick Bloch on May 7, 2013 at 7:00pm — No Comments

130507 WOD

Strength

  • Push Press - Work up to heavy double

WOD - 14 Min OMEM

  • Even Minutes
    • 15 Goblet Squats 53/35#
  • Odd Minutes
    • 20 KB Swings 53/35#

Core

  • Plate Twists x 100 35/25#

Added by Nick Bloch on May 7, 2013 at 5:11am — No Comments

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