Terrific Tuesday 10-11-16
Skill Ring Muscle Up progressions WOD 14:00min 5 Hang Squat Snatches (95/65) Suicide run 20m/40m/60m w/ slam ball (20/10) 15 sit-ups
Author Archive for: andrew
Entries by Andrew Gonzales
Manic Monday 10-10-16
Strength Front Squat 5-5-5-5-5 WOD 6min AMRAP Ascending ladder by 5 WB (20/14) KBS (62/35) Rest 2min 6min AMRAP Ascending Ladder by 5 Pull-ups Burpees Cashout– Group Stretch
Barbell Friday 10-7-16
Strength Push Press 5-5-5-5-5 WOD 2RFT 15 Front Squats (135/95) 15 Push Jerks (135/95) 1 Rope Climb 15 Back Squats (135/95) 15 Hang Power Cleans (135/95) Rest 1 min
Teamwork Thursday 10-6-16
Warm-up Agility ladders/ Resisted sprints Skill Run 1/2 mile for time (2x400m, no rest) Partner WOD- perform alternating movements 18 min AMRAP 10 DL (185/135) 15 Strict Ring rows 12 broadjump burpees
Weightlifting Wednesday 10-4-16
Strength OHS 5-5-5-5-5 WOD 18-15-12-9-6 Hang Power Snatches (95/65) Box Jumps (24/20) WL Power Snatch 2-2-2-2-2 Front Squats 8-8-8-8 Ring Dips 2x ME
Tabata Tuesday 10-4-16
Strength/ Skill Pistol Progressions WOD Tabata DU’s Tabata Push-up Tabata Slam balls Tabata Cal Row 2min rest between each set Cashout– Group stretch
Mighty Monday 10-3-16
Strength Clean and Jerk 5 x (3+2) WOD 2 Rounds of 20 WB (20/14) 15 Knees to Elbows Run 100m 2 Rounds of 15 WB 10 Knees to Elbows Run 200m 2 Rounds of 10 WB (20/14) 5 Knees to Elbows Run 400m * Each run will only be done once after the second round […]
Final Day Friday 9-30-16
Warmup- Coaches choice (game) Strength 10:00min EMOM 2 Squat cleans Add weight every 2min Finish AHAP WOD 100 Burpees for time Or “Randy” 75 Power Snatches for time (75/55) *Randy Only if you completed 100 Burpees already! 💪🏽🙌🏽
Endurance Thursday 9-29-16
Agility- Warm up Skill 1000m row for time WOD 3 rounds for time 400m run 25 push-up 25 sit-ups 25 DL (135/95)
Weightlifting Wednesday 9-28-16
Strength Back Squat 5-3-1-1-1… 22min time cap WOD 21-15-9 Thrusters (95/65) 42-30-18 DU’s Weightlifting Squat Cleans 2-2-2-2-2 Push Press 3-3-2-2-1