WOD “Diane” 21-15-9 DL (225/135) HSPU’s Post WOD Strength Push Press 5-5-5-5-5
Author Archive for: andrew
About Andrew Gonzales
Entries by Andrew Gonzales
Skills For Time 400m Run 400m Row 400m Run WOD For Time 5-7-9-12-9-7-5 T2B Burpees Then, 3 Rounds of 15 Box Jumps (24/20) 1 Rope Climb
Strength 15min EMOM Every 90 sec, 1 Squat Snatch Add after every successful attempt. 5-10# WOD 8 RFT 3 Squat Cleans (185/125) 5 Bench Press (185/125)
Strength Ring Rows 8-8-8-8-8 WOD 14min AMRAP 20 Pull-Ups 40 KBS (53/35) 60 DU’s Cashout– Single arm DB Row
Strength Thrusters (off Rack) 10-8-6-4-2 Increase weight every set. WOD 5RFT 15 WB (20/14) 8 Power Cleans (135/95) 6 Push Press (135/95) Cashout– 30 tricep Banded ext.
Strength Back Squat 15-7-3-3-3-15 Work to Heavy 3 rep Back Squat. The whole class will be dedicated to the strength.
Skill 4000m Row with partner Alternating every 500m for Time. Partner WOD 18min AMRAP Alternating movements with partner 16 KB Snatches (45/25) 8 Pull-Ups + 8 Burpees 12 Box Jumps (24/20)
Skill HS walk drills WOD 6min AMRAP 4-6-8-10-12… etc of Hang Squat Cleans (115/85) HSPU’s Rest 2min Repeat 6min AMRAP Start at 4… Measure= Total Reps Cashout– DB Shoulder Complex (frontal, Lateral, rear) + Dips *scale HSPUS with HS Pushups with feet or knees on a box or bench.
Strength DL 8-8-8-8 Must be Touch and go/ medium weight Then, after each set… DB Walking Lunges (each arm) 10-10-10-10 WOD 8 RFT 7 T2B 25 DU’s Cashout– 20 GHD sit-ups
Strength Snatch Complex Snatch Grip DL (3 sec) + Hang Power + Floating (below knees) Squat Snatch + Touch and Go Squat Snatch. 7 working Sets, not including warm up set WOD 18 Min AMRAP 3 Bear Complex’s (135/95) RX+(165/115) 12 Pull-Ups 200m 1 Bear Complex= Power Clean + FS + S2OH + BS + […]
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