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Wednesday Jul 22, 2026 |
BBM XI WOD 2 OPTION A(Time, Int, Sc) For Time, In Team of 3: - 63 deadlifts (155/225) - 45 power cleans (125/185) - 27 shoulder to overhead (95/135) AND... - 135 cal row * 12:00 time cap Intermediate: - 63 deadlifts (125/185) - 45 power cleans (95/135) - 27 shoulder to overhead (65/95) Scaled: - 63 deadlifts (55/95) - 45 power cleans (45/75) - 27 shoulder to overhead (35/45) Intended Stimulus: - Moderate to heavy barbell cycling. - Hard effort on the rower. - Each set of lifts should take roughly 3 minutes. - Row in less than 10 minutes. Flow: - At GO, Athlete A starts the barbell while either Athlete B or C begins rowing; the third athlete rests. -Rotate as desired. -Complete barbell movements in order. - Workout is complete when all barbell reps and rowing cals are finished. Standards: - Score = total time. - Row time serves as tie breaker. - Deadlift: full hip and knee extension. - Power clean: floor to front rack with full hip and knee extension. - S2OH: front rack to full knee, hip, shoulder and elbow extension overhead. - Reduce rowing cals by 15 for each female athlete. BBM X WOD 2 OPTION B(Time, Int, Sc) For Time, In Team of 3: - 63 shoulder to overhead (95/135) - 45 power cleans (125/185) - 27 deadlifts (175/255) AND... - 135 cal row *12:00 time cap Intermediate: - 63 shoulder to overhead (65/95) - 45 power cleans (95/135) - 27 deadlifts (145/205) Scaled: - 63 shoulder to overhead (35/45) - 45 power cleans (45/75) - 27 deadlifts (55/95) Intended Stimulus: - Moderate to heavy barbell cycling. - Hard effort on the rower. - Each set of lifts should take roughly 3 minutes. - Row in less than 10 minutes. Flow: - At GO, Athlete A starts the barbell while either Athlete B or C begins rowing; the third athlete rests. -Rotate as desired. -Complete barbell movements in order. - Workout is complete when all barbell reps and rowing cals are finished. Standards: - Score = total time. - Row time serves as tie breaker. - S2OH: front rack to full knee, hip, shoulder and elbow extension overhead. - Power clean: floor to front rack with full hip and knee extension. - Deadlift: full hip and knee extension. - Reduce rowing cals by 15 for each female athlete. 260722 AT HOME WOD(Check In) At-home option: EMOM 15: Min. 1 | 10 Superman arch-ups + :20 plank hold Min. 2 | 12 alternating DB farmers carry reverse lunges Min. 3 | :30 DB deadlifts – Use two dumbbells. 260722 OPTIONAL STRENGTH(Weight) For load: Snatch, clean, or jerk: 5 reps x 4 sets at 50-60% 4 reps x 3 sets at 60-70% Notes -Welcome to week one of our next Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle. -Use a recent one-rep max to find your percentages. -Take the barbell out of a rack for the jerk. -Rest as needed between sets. 260722 OPTIONAL ACCESSORY(Weight) For load: 3-2-2-1-1-1-1 weighted pull-ups Notes/Stimulus & Goals -Loaded gymnastics accessory work! -Find heavy sets of 3, 2, and then 1-rep-max weighted pull-ups. -Rest 2:00-3:00 between sets. 20:00 total clock. |
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 | Happy Birthday: Madelyne |
 | Class Milestone: Jason B(500) |
