Monday 10-11-20
Strength Con 10min EMOM Odd- 5 Power Snatches Even- 10 Pull-ups WOD 15-12-9-6-3 OHS (155/105) 1-2-3-4-5 Rope Climb
Author Archive for: andrew
Entries by Andrew Gonzales
Friday 10-9-20
Strength Squat cleans 3-3-3-3-3 WOD 7min AMRAP 3 Power Cleans (185/125) 6 Pullups (RX+ 5 bar MU) Cashout– bicep curls
Thursday 10-8-20
Strength Push Jerks 3-3-3-3-3 WOD 2RFT 50 KBS 40 cal row 30 Strict Pushups 20 T2B
Wednesday 10-7-20
Benchmark WOD “Nancy” 5RFT 400m run 15 OHS (95/65) Cashout– back squat 5-5-3-3
Tuesday 10-6-20
Skill- Practice DU’s Then, “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 12min Time Cap WOD For Time 5-7-9-7-5 DL (225/155) Burpee box jump overs (24/20) Cashout– 100 sit-ups
Monday 10-5-20
Strength Con. 7min EMOM 20 sec of work only Power Clean + Jerk Must keep hands on bar, goal- improve BB cycle. Measure = total reps (135/95) WOD 15min AMRAP 16 BB Lunges (95/65) 5 Bear crawls (explained in class) RX+ HS walk 5 C2B
Friday 10-2-20
WOD 8-6-4-2-4-6-8 Squat Cleans Burpee WBSU’s x 2 (20/14) Rest 5min Then, FS 10min to Establish 1 RM 1-1-1-1-1…. 8= 135/95 6= 165/105 4= 185/125 2= 205/145
Thursday 10-1-20
Skill Rope Climbs/ How to Measure= 3 Rope Climbs for time WOD 4RFT 25 Pullups 25 Pushups 400m run
Thursday 10-1-20
Skill Rope climb/ how to Measure- 3 Rope climbs for time. Time is complete at top of 3rd ascend. WOD 4RFT 25 Pullups 25 Pushups 400m run
Wednesday 9-30-20
Strength Hang Squat Snatch 3-3-2-2-2… 20min WOD 7min AMRAP 3 Hang Power Snatches (115/85) 10 WB (20/14) Cashout- Stretch LE