Terrific Tuesday 10-25-16
SKill Pull-ups 7min EMOM 20 sec. work / 40 sec. rest WOD 6:00min AMRAP 15 Box Jumps (24/20) 10 Ring Push-ups Rest 1 min 6:00min 15 sit-ups 10 burpees Cashout– Run 400m
Author Archive for: andrew
Entries by Andrew Gonzales
Mighty Monday 10-24-16
Strength OHS 5-3-1-1-1… 20min to establish heavy 1 WOD 4RFT 8 Power Snathes (95/65) 10 OHS (95/65) 12 DL (95/65) 100m plate run (45/25) Cashout– ME T2B
Fantastic Friday 10-21-16
Strength Clean + Jerk 6 (1+1) Find 1RM WOD “Karen” 150 WB for Time Or 5K row for time
Twisted Thursday 10-20-16
Warm-up Gymnastic Move= T2B SKill 10:00min EMOM Odd- 1 Rope Climb / Even- 15 V-ups + 15 Back Ext. WOD 3 wonderful rounds of… 1 min of Cal Row 1 min of T2B 1 min of Hang Power Snatches (95/65) 1 min of Air Squats 1 min of Tire Flips 1 min of rest Measure= […]
WeightLifting Wednesday 10-18-16
Group Barbell Warm-up Strength Front Squats 3-3-3-3-3… WOD 15:00min AMRAP 40 DU’s 3 OHS (135/95) 10 Burpees 6 Hang Power Cleans (135/95) 40 DU’s 9 S2OH (135/95) Must complete 2 rounds…
Turn-up Tuesday 10-18-16
Strength DL 8-8-5-5-5 WOD Run 200m 21 Pull-ups 10 KBS Run 200m 15 Pull-ups 20 KBS Run 200m 9 Pull-ups 30 KBS Cash out– handstand holds
Motivational Monday 10-17-16
Strength Push Press 3-3-3-3-3… WOD 10min AMRAP Row 500m, then 4 Clusters (135/95) 8 Push-ups 12 Lunge Jumps Cash out– 20 Ring Dips
FUNctional Friday 10-14-16
Warm-up Kickball! Strength OHS 3-3-3-3-3 WOD 5-7-9-9-7-5 Power cleans (155/95) Box jump (30/24) HSPU’s
Bodybuilding Thursday 10-13-16
Strength 2 x 10 Pull-ups 2 x 10 KB row 2 x 10 Rear Delt Fly 2 x 10 Bicep Curls 1 x 20 GHD back extensions WOD 4RFT 15 T2B 25 DU’s 400m run
You know what time it is Wednesday! 10-12-16
Strength Clean + Jerks 6 x (2 + 1) WOD 10-9-8-7-6-5-4-3-2-1 DL (255/165) 5-5-4-4-3-3-2-2-1-1 Wall walk