Tuesday 9-1-20
Skill T2B drills hollow body scapula pullups kipping knees WOD 21-15-9 -T2B -S2OH (115/85) 400m run
Author Archive for: andrew
Entries by Andrew Gonzales
Monday 8-31-20
Mobility– Front Rack (wrist and Lats) BB- Warm-up Strength Conditioning 10:00min EMOM 3 Power cleans (must be touch and go) add weight min 5 (half way- only once) WOD 15min AMRAP 25 Russian KBS (62/35) 20 Air Squats 15 Ring Push-ups Measure= Total reps (60 reps per round)
Friday 8-28-20
Strength FS 3-3-3-3-3 WOD 3 rounds- ME each EX, total reps is score 1 min Bench Press (185/85) 1 min Sled Pushes 1 min Burpees 1 min sit-ups 1 min rest
Thursday 8-27-20
Partner WOD “DT” 10 rounds total for time/ complete rounds will be alternated. 12 DL 9 HPC 6 Push Jerks (155/105) Cashout– 20 Strict pull-ups + 20 Dips + 3 x 10 Bicep curls
Wednesday 8-26-20
NO SKILL- warm up squat snatches for WOD. WOD 8 Rounds of 3min EMOM Every 3 min complete… 3 Squat Snatches (135/95) RX+ (155/115) 9 WB (20/14) 200m run Rest remainder of time. Measure- is your slowest round.
Tuesday 8-25-20
Skill– HS holds (open space) HS walks WOD 7 HSPU’s 16 Sand bag step ups 40 DU’s
Monday 8-24-20
Strength Back Squat 3-3-3-3-3 goal- go a heavier than previuos weeks 5’s. WOD 10-9-8-7-6-5-4-3-2-1 Power Snatches (115/85) RX+ 135 / masters 95/65 Pull-ups
Friday 8-21-20
Strength Front Squats 5-5-5-5-5… Work to a heavy 5 WOD 7minAMRAP 5 Deadlift (185/125) 12 WB (20/14) Goal- Make it Hurt!
Thursday 8-20-20
Strength Push Press 5-5-5-5-5 WOD 15min AMRAP 200m run 20 DB Snatches (50/35) 5 Bar MU’s Cashout- 3×8 dips
Wednesday 8-19-20
Strength snatch complex 1 hang high pull + 2 hang Power clean + 2 floating squat snatch + 1 snatch balance WOD For Time 1000m row 1 rope climb 20 Squat clean (185/115) 1 rope climb