Thursday Jan. 23rd
Warmup Agility Ladder drills WOD 5 rounds of 400m run 10m bear crawl 7 hang cleans/ 5 DL combo (135/85) Scaled WOD 4 rounds of 200m run Standing K2E 10 MBC’s
Author Archive for: andrew
Entries by Andrew Gonzales
Wednesday Jan. 22nd
Strength Front squat 3 @ 80% 3 @ 85% 3+ @ 90% WOD 10 Box jumps 15 WB sit-ups 20 Box Jumps 15 WB Sit-ups 30 Box Jumps 15 WB Sit-ups 40 Box Jumps 15 WB sit-ups Cash out 50 back extensions
Tuesday Jan. 21st
Skill Snatch progressions/power WOD 13:00 min AMRAP 6 shuttle sprints 10 pull-ups 15 slam balls Plank 1:00min 20 V-ups 30sec side planks 2x
Monday Jan. 20th MLK
Strength Deadlift 5-5-3-3-3 WOD 10 Burpees, then 5 rounds of 15 SDHP (95/65) 7 Ring Dips Then finish with 10 Burpees We will be open for regular hours in the morning 5:30am and 6:30am. We will offer a 4:30pm and 5:30pm in the evening for the holiday schedule. No 6:30pm class.
Friday Jan. 17th
Power clean 5-5-3-3-3 Partner WOD! 400m run/ jump rope- both 40 pull-ups/ plank 60 box jumps/ pOH 50 ball slams/ supine feet off ground 40 KB swings/ Burpees
Thursday Jan. 16th
Warm-up Agility ladder drills Push press 5 @ Warm up 5 @ 75% 5 @ 80% 5+ @ 85% Then, 10min AMRAP 20 air squats 15 ring rows 5 sec. Handstand hold Cash out 1:00min K2E 20 back extensions
Wednesday Jan. 15th
Skill Work on DU’s WOD 5 rounds 200m run w/ wall ball (20/14) 7 DL (225/135) 20 Sit-ups Scaled WOD 4 rounds 200m run KB DL 15 sit-ups
Tuesday Jan. 14th
16:00 min AMRAP 1000m buy in 10 Burpees over bar 8 pull-ups
Monday Jan. 13th
Strength 15min Front Squats 5 @warm up 5 @ 75% of 1RM 5 @ 80% of 1RM 5+ @85% of 1RM WOD 5 rounds 20 OH lunge w/ plate (45/25) 35 DU’s 15 HRPU’s
Saturday Jan. 11th
We are having an Olympic lifting class this Saturday at 8am. At 9am we will have open gym for those to make up any WODs missed during the week! Thanks for everyone who showed up this week!