Wednesday Feb. 5th
Warm-up 10 min Strength /Skill Deadlift 5 warm-up 5 @ 75% 3 @ 85% 1+ @ 95% WOD Buy in 100 DU’s Then 4 rounds of 20 WB’s (20/14) 15 Ring rows 1 suicide run (15m, 30m, 45m) Then Finish with 100 DU’s
Author Archive for: andrew
Entries by Andrew Gonzales
Tuesday Feb. 4th
Warm up 10min Strength Push press 5 warm up 5 @ 75% 3 @ 85% 1+ @ 95% WOD 10:00 AMRAP 5 Power Snatch (95/65) Burpees (ascending ladder by 3, start at 3)
Monday Feb. 3rd
Warm-up 10 min. WOD “Fran” 21-15-9 Thrusters (95/65) Pull-ups 17:00min time cap Then 7:00min AMRAP 7 Box Jumps (24/20) 10 sit-ups
Friday Jan. 31st
Strength Front Squat Partner WOD Bench for Volume Burpee box jumps/burpee KB swings/ jump rope Partner Plate run Hang cleans/planks Partner slam balls Explanation upon arrival- happy Friday!
Thursday Jan. 30th
WOD 1000m row for time Rest 5:00 10 T2B 100m keg run 15 T2B 100m keg run 20 T2B 100m keg run 15 T2B 100m keg run 10 T2B 100m keg run No keg available, do Burpees until one is (every Burpees subtracts 2 seconds from final time, must run if keg available)
Wednesday Jan. 29th
Warm up Complete all EX on board Strength/Skill Dead Lift 5 @ warmup 3 @ 80% of 1RM 3 @ 85% of 1RM 3+ @ 90% of 1RM WOD 7 Rounds 10 MBC’s 12 HRPU’s
Tuesday Jan. 28th
WOD 16:00min AMRAP 200m Run 7 OHS (95/65) 10 pull-ups Scaled WOD 100m run 7 Dead Lift 10 jumping pull-ups Cash out 4:00 plank work
Monday Jan. 27th
Power Clean 5 @ Warm up 3 @ 80% of 1RM 3 @ 85% of 1RM 3+ @ 90% of 1RM 500m row buy in, Then 5 rounds of 10 S2OH (135/80) 15 Broad Jumps
Sat. Olympic lifting class/ Open gym
8:00am Olympic lifting class. Clean and Jerk/ Snatch- classes chooses. 9:00 Open Gym- WOD make up.
Friday Jan. 24th
Strength Push press 3 @ 80% 3 @ 85% 3+ @90% WOD 9:00 AMRAP 30 DU’s 7 T2B 12 WB’s