Friday April 24th
Skill Snatch Complex (Light) WOD 21 OHS (95/65) 200m run 15 OHS (95/65) 200m run 9 OHS (95/65) 200m run Cashout- Rowling
Author Archive for: andrew
Entries by Andrew Gonzales
Thursday April 23rd
No Skill WOD = “Angie” RX- perform reps in order Scaled- complete all reps, any order Fitness 4RFT 15 Pull-ups 15 Push-ups 15 Sit ups 15 Air Squats
Weightlifting Wednesday 4-22
Strength Back Squat 3-3-2-2-1-1-1 WOD 5RFT 7 DL (225/135) 12 Box Jumps (24/20) 5 Burpees Weightlifting Cleans 2-2-2-2-2 (touch and go) Deadlift 3-3-3-3-3 (touch and go)
Tuesday April 21st
Strength EMOM 10:00min 3 Push Press + 3 Push Jerks Add weight every 2:00min WOD 15min AMRAP 200m run 15 Hang Power Cleans (135/95) 10 Bar Push-ups (chest must touch bar) Cashout– ME Ring Dips 3 sets
Motivational Monday April 20th
Group warm-up Strength OHS 5-5-5-5-5 WOD 20 OH Walking Lunges (45/25) 10 C2B 20 OH walking lunges 15 Pull-ups 20 OH Walking Lunges 20 T2B 20 OH Walking Lunges 25 Ring Rows Then, 400m sprint. Cashout– complete 50 sit-ups for time.
Friday April 17th
Strength Clean- off low blocks 2-2-2-2-2 Partner WOD 25 Burpee Box Jumps 3 Partner DL (405/225) 30 T2B / wall sit 3 Partner DL (405/225) 35 cal row/ plank 3 Partner DL (405/225) 40 Ring Dips/ sit-ups 3 Partner DL (405/225) 45 KBS/ hollow rock hold (62/35) 3 Partner DL (405/225)
Thursday April 16th
Strength Bench 5-5-5-5-5 Each set wil be followed by ME Pull-ups. WOD 10 RFT 15 WB 20 DU’s Cashout- ME T2B 1min
Weightlifting Wednesday 4-15
Skill 5min practice DU’s 5 min Hanstand work WOD 9:00min AMRAP 9 DL (95/65) 7 Hang Power Snatches (95/65) 5 Burpees over the Bar Weightlifting 2 Snatch Pull/ 1 Hang Snatch/ 1 OHS 5-6 sets 1 Power clean/ 1 Jerk 5-6 sets Ring Dips 4 sets- failure Did you know when Chris takes pics, […]
Tuesday April 14th
Strength Back Squat 4-4-4-4-4-4 WOD 18-15-12-9 Box Jumps Pull-ups Then row 500m Cashout- 30 Turkish get-ups
Motivational Monday April 12th
Strength Push Press 5-5-5 Push Jerk 2-2-2 WOD 3rounds of… 7 Cleans (155/95) *Full Squat clean 3 Wall Climbs 15 Sit-ups 100m MB Run Rest 1 Min Fitness 3 Rounds… 10 KBS 10 HRPU 15 Sit-ups 100m run