Wednesday June 25th
Strength Bench 5-5-3-3-1-1-1 WOD 5RFT 7 Cleans (165/95) 10 push-up off bar 25 DU’s Then finish with 40 sit-ups Thanks for joining us T.J.
Author Archive for: andrew
Entries by Andrew Gonzales
Tuesday June 24th
Strength/ Skill Snatch Complex WOD 6 Sprints 5 DL (275/165) 10 Pull-Ups
Monday June 23rd
Strength Back Squat 5-5-5-5-5 Every set will immediately be followed by 100m row. There will also be a one second pause at the bottom of the squat (@60%~70% of 1RM) WOD 18-15-12-9-6 of MBC (20/14) S2OH (135/75) For Time.
Friday June 20th
Strength- work on weakness (pick one) Kipping pull-ups DU’s HSPU Ring Dips WOD “Elizabeth” 21-15-9 Cleans (135/95) Ring Dips Friday evening classes start at 4:30 and 5:30. We will be having a pizza party for Val after the 5:30 evening class!
Wednesday June 18th
Strength 10:00min EMOTM 5 Front Squats (165/85) WOD 15:00min structured EMOTM Minute 1= 10 Bench (115/65) Minute 2= AMRAP DU’s Minute 3= 15 KBS (62/35) Your score will be the total reps of DU’s completed. If u fail to complete any of the Bench or KB reps, you will be deducted 3 points for every […]
Tuesday June 17th
Strength OHS 1-1-1-1-1 WOD 10:00min AMRAP 100m sprint (First 10m= Broad Jump squats) 8 Pull-ups 8 back extensions 8 G2OH w/ plate (45/25) Say hi to our newest member! Welcome Mary Kay!
Monday June 16th
Strength DL 5 @ 75% of 1RM 3 @ 85% of 1RM 1+ @ 95% of 1RM WOD 5RFT 6 Hang Squat Cleans (135/75) 8 Tuck Jumps 2 Wall Climbs There will be no 9am class. Gabby’s cashout 100 WB (Spurs won)