Warm-up: 400m, shadow box

Grappling: work the following sequences-
1. shrimp mount escape to guard
2. shrimp mount escape to guard w/ one butterfly hook + sweep to side control+ pass to mount
3. shrimp mount escape to guard w/ one butterfly hook + sweep to side control+ pass to mount + armbar

Striking: work the following combinations-
1. L straight to the face+Rstraight to the body+L straight to the face + R straight to the body
2. L straight + double R straight

WOD
6 - 1min. rounds of
30 seconds to complete 10 sprawls ( remainder of time is rest)
30 seconds ME straight punches on heavy bag

Game: w/ 2 people, A & B
A starts on back, mounted. A’s job is to stand back up
B starts with the mount. B’s job is to keep A down and/or sumbit
20 seconds decides the winner
rotate people through so that everyone has a chance to be both A and B

Great WOD!

Hi a couple of questions:

What are ME punches?
since there are not as many WODs in this forum i’m curious how i should use them/mix them with other WODs.

I trained at a gym for a year and a half.  Family time and money have changed my priorities since July so i love using these as much as i can to train in my shop at home.  Trouble is of course, I am by myself most of the time.  I do have a friend who is prepping for his first amateur match and we train here sometimes.  So i guess what i am saying is the more of these you can post the better, and any suggestions for training solo are appreciated.

Thanks!
Corey

That’s Max Effort, in this case for the intensity—As hard and as fast as you can throw them. Keeping your form good as much as possible but as with other metcon max efforts, your form may tend to break down as the workout progresses.

It helps to have someone standing there yelling at you if your form starts to break down or you start to lose your intensity.

Corey - 27 December 2009 05:58 PM

Hi a couple of questions:

What are ME punches?
since there are not as many WODs in this forum i’m curious how i should use them/mix them with other WODs.

I trained at a gym for a year and a half.  Family time and money have changed my priorities since July so i love using these as much as i can to train in my shop at home.  Trouble is of course, I am by myself most of the time.  I do have a friend who is prepping for his first amateur match and we train here sometimes.  So i guess what i am saying is the more of these you can post the better, and any suggestions for training solo are appreciated.

Thanks!
Corey

Check all the pages. There are almost 4 years worth of info here! That should keep you busy enough.