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Latest blog posts from blastfitindy.com
05-16-12
Thursday, May 17, 2012 2:54 am
Warm up: Dynamic warm up Task Specific warm up Skill: Battle Ropes WOD: Farmers Walk (70/53) Battle Ropes Handstand Hold Ball 2 Wall Tosses Double Unders 30 Sec on/30 Sec off Each station 2 sets 1 Rd complete after all 5 Exercise 3 Rds OT: N/A Cool Down: Hurdle Mobility…
05-15-12
Wednesday, May 16, 2012 2:56 am
Warm up: Dynamic warm up Task specific warm up Skill: Front Squat WOD: 1A Front Squat 4X8,8,6,6 1B DB Squat Jump 4×4 2A Strict Pull up 3X8 2B Weighted Walking Lunges 3X8 E/L 3 SA KB Swings 3X8 E/L OT: Back Extensions 3X12 Russian Twist 3X15 E/S Cool Down: 90/90′s…
05-14-12
Tuesday, May 15, 2012 3:01 am
Warm up: Dynamic warm up Task specific warm up Skill: Deadlift WOD: 400 M Run 5 Deadlift (70% 1 RM) 10 Toes 2 Bar 15 Burpees 5 Rds 40 Min cap OT: N/A Cool Down: Hurdle Mobility Static Stretch Foam Roll
05-12-12
Saturday, May 12, 2012 10:37 am
Warm up: Dynamic Warm up Task Specific Warm up Skill: Partner Tasks WOD: “Partner WOD” 200 Air Squats 100 Pull ups 75 Push ups 50 M-Ball Slams 25 Tire Flips 10 Wall Climbs Row & Run 1200 M 45 Min Cap Only one Partner can move at once. Between the…
05-11-12
Saturday, May 12, 2012 10:37 am
Warm up: Dynamic Warm up: Task Specific Warm up Skill: SDLHP WOD: 6 Body Row 9 SDLHP 95/65 12 Wall Ball 20/14 AMRAP 12 OT: Cone Drill 2 Rds Plank Holds Cool Down: Static Stretch Foam Roll
05-10-12
Friday, May 11, 2012 7:49 am
Warm up: Dynamic Warm up Task Specific Warm up Skill: Deadlift WOD: 6 Mins to find 3 RM Box Jump Then, 5 Deadlifts (50-60% of 1 RM) Every Min on the Min for 8 Mins OT: 4 Rds 8 Sledge hits E/A 80 Yard Suitcase carry 40-40 12 K2E 3…
05-09-12
Friday, May 11, 2012 7:49 am
Warm up: Dynamic Warm up Task Specific Warm up Skill: Double under WOD: 1000 M Row 20-18-16-14-12-10-8-6-4-2 Push up Weighted Sit up Double unders 800 M Run OT: Grip Circuit Cool Down: Static Stretch Foam Roll
05-08-12
Friday, May 11, 2012 7:48 am
Warm up: Dynamic Warm up Task Specific Warm up Skill: KB Swings WOD: “Helen” 400 M Run 21 KB Swings 53/35 12 Pull ups 3 Rds OT: Tire Drag Cool Down: Static Stretch Foam Roll
05-07-12
Tuesday, May 08, 2012 3:03 am
Warm up: Dynamic Warm up Task Specific Warm up Skill: Back Squst WOD: Back Squat 4 X 8 ,8,6,6 at 40%,50%,60%,65% 1 RM Single leg squat 3 X 8 E/L Single arm DB press 3 X 8 E/A OT: Ladder drill BB roll outs 3 X 8 Cool Down: Face…
05-05-12
Sunday, May 06, 2012 2:48 am
Warm up: Dynamic Stretch Tasks Specific Stretch Skill: WOD Demo WOD: “Running M-Ball” 400 M Run Circuit w/ M-Ball 6 Stations in order: Tosses (Granny/Push Press) X 5 Each M-Ball Slams X 15 Push ups X 15 Air Squats w/ M-Ball X 20 M-Ball Sit Ups X 15 M-Ball Jump…
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