Wednesday 11-23-16
“Filthy Fifty”
Author Archive for: andrew
Entries by Andrew Gonzales
Taco Tuesday 11-22-16
Strength Bench Press 10-8-6-4-2 Increase weight every set WOD For Time 400m of run 20 Jerks (155/95) 40 Russian an twist (25/15) 60 Push-ups 80 KBS (45/25) Run 400m 20min time cap Cashout– weight Dips 2-2-2-2
Motivational Monday 11-21-16
Strength 10:00min EMOM + 1 Final attempt Clean complex 1 Power + 1 Squat Clean+ 1 FS Increase weight every 2min. After 10min attempt 1 heavy Squat clean WOD 10-9-8-7-6-5-4-3-2-1 DeadLifts (245/155) Burpees over Bar Cashout– ME pull-ups until failure
Thankful Thursday 11-17-16
Strength/ Skill 10:00min EMOM Odd- 1 snatch balance + 2 OHS (work up in weight) Even- 1 rope climb WOD 6:00min AMRAP 6 T2B 12 Slam balls Rest 1min 2:00min max KBS (62/35) Cashout– 10 Turkish get-ups
Weightlifting Wednesday 11-16-16
Tabata Warm up Strength DL 3-3-3-3-3 WOD 5RFT 7 S2oH (115/75) 15 Air Squats 8 Ring Push-ups Cashout– 20 Back extensions
Teamwork and Tights Tuesday 11-15-16
SKill In teams of 3… 15:00min AMRAP A) Run 200m B) complete 30 DU’s (100 singles) C) Row (20/12 calories) Cannot switch until all task are complete. Measure rounds complete. Partner WOD 14:00min AMRAP Alternate Movements of… 12 Pull-ups 8 Power Cleans (135/95) 7 Burpee Broad Jumps Cashout– 30 Bicep curls
Motivational Monday 11-14-16
Back Squat 3-3-3-3-3 WOD 30 WB’s (20/14) Then, 3 Rounds of 6 Power Snatches 12 Box Jump overs (24/20) Then, 30 WB Cashout– ME sit-ups 90sec
Veterans Day Nov. 11th 2016
Hero WOD “Luke” For time: Run 400 meters 155-lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155-lb. weighted lunges, 15 steps Run 400 meters Marine Staff Sgt. […]
Thirsty Thursday 11-10-16
SKill HSPU’s/ Headstands EMOM 10min 1- 1min 2- 2min 3- 3min 4- 4min Etc… Wall walk= scaled If fail before 10min. Stay at same rep for remainder of time. WOD 30 Box Jumps (24/20) 30 Push-ups 30 WBSU’s (20/14) 20 Box Jumps 20 Push-ups 20 WBSU’s 10 Box Jumps 10 Push-ups 10 WBSU’s Cashout– Row- […]
Weightlifting Wednesday 11-9-16
Warm-up- Group BB Strength Snatch 2-2-2-2-2 WOD 12min to complete (scale weight as needed) 5 Hang Squat Cleans (135/75 7 C2B Pull-ups 9 Box Jump overs (24/20) Rest 1 min 4 Hang Squat Cleans (165/95) 7 C2B Pull-ups 9 Box Jump overs (24/20) Rest 1min 3 Hang Squat Cleans (185/105) 7 C2B 9 Box Jump […]