Tenacious Tuesday 9-27-16
Skill Death by Pull-ups 1min – 1 pull-up 2min – 2 pull-ups 3min – 3 pull-ups Etc… WOD 15min AMRAP 5 T2B 10 WB (20/14) 18 Russian Ab twist (45/25) 100m plate run (45/25) Cashout– 20 KB Rows/ 20 Bicep Curls
Author Archive for: andrew
Entries by Andrew Gonzales
Motivational Monday 9-26-16
Strength Bench 5-3-1-1-1… WOD A) “Grace” 30 Clean and Jerks for time (135/95) Cashout– Back Squat 20 reps +200m run (185/115)
Freaky Friday 9-23-16
Strength Snatch (squat snatch) 3-2-1-1-1… Finish AHAP 20min time cap WOD Row 500m, then 15-12-9 OHS (115/75) Burpees over bar Then, 30 WB (20/14) Cashout– Work Ring MU’s
Endurance Thursday 9-21-16
No Skill WOD 30 min AMRAP Run 400m 20 Russian KBS (54/25) 10m Bear crawl slam ball travel 15 WB (20/14) Cashout– Group stretch We are preparing for upcoming 5K runs.
Weightlifting Wednesday 9-21-16
Strength DL Establish 1RM 20min WOD 3 Rounds of… 8 Hang Squat Cleans (135/95) 12 Pull-ups 40 DU’s Cashout– 3 Bar MU’s
Gymnastic Tuesday 9-20-16
Strength/ Skill 10:00min EMOM Even- 2 rope climbs ODD- 2 wall walks WOD 6:00min AMRAP 6 Power snatches (95/65) 8 Air Squats Rest 2min 75 push-ups for time
I’M Motivated Monday! 9-19-16
Strength Back Squat 3-3-3-3-3… 20 min time cap *goal- heavier than previous 5’s. WOD 3-6-9-12-9-6-3 DL (225/135) Box Jumps (24/20) Burpees T2B 20min time cap *Scale movements as needed Cashout– LE stretches
Functional Friday 9-16-16
Strength Bench 3-3-3-3-3… WOD For time…Complete in order 23:00min Time cap 50 KBS (62/35) 40 Push-ups (strict) 30 Front Squats (95/65) 20 Hang Power Snatches (95/65) 10 Ring Dips 400m Run
TeamWork Thursday 9-15-16
Gymnastic Skill Ball-up + Kipping T2B Drills Partner WOD 20 min AMRAP Alternate rounds of… Sprint 100m w/ 10 SB (20/10) 10 T2B (20 Knees to waist) 8 Burpees Cashout– group stretch
Weightlifting Wednesday 9-14-16
Strength Snatch 2-2-2-2-2 WOD 11:00min 6 Push Jerk (155/95) 12 WB (20/14) 20 DU’s Cashout– ME Back Squat reps 185/115 WL Clean Complex Hang Squat Clean + Floating Power 5(1+1) Push Jerk + Split Jerk 5(2+1)