Tenacious Tuesday 9-13-16
Strength DL 3-3-3-3-3 20min WOD 10-9-8-7-6-5-4-3-2-1 SDHP (115/75) Pull-ups Cashout-30 Hammer Curls
Author Archive for: andrew
Entries by Andrew Gonzales
Memorial Monday 9-12-16
“Never Forgotten” 9/11 Memorial WOD 2001m row/ or run 11 Box Jumps (30/24) 11 Thrusters (125/75) 11 C2B 11 Squat Cleans (175/95) 11 HSPU 11 KBS (70/45) 11 T2B 11 DL (175/95) 11 Push Jerks (125/75) 2001m row or run
Flex Friday 9-9-16
Strength Back Squat 5-5-5-5-5 WOD 4 rounds of… 200m run 3 Squat cleans (165/105) 3 Push Jerks (165/105) 8 Burpee box jump overs (24/20) Rest 1 min
Kettle bell Thursday 9-8-16
Skill KB Turkish Get-ups Establish 1RM WOD A 30-20-10 Single arm alternating KBS (54/25) Single arm alternating goblet squats (alternate every 5) KB single arm row (alternating every 5) WOD B Row 50 Cals for time Yes, you will do both WODS…
Wacky Wednesday 9-7-16
Strength Bench 5-5-5-5-5 WOD 20min time cap 18-15-12-9-6-3 WB (20/14) Pull-ups Hang Power Cleans (115/75) 100m run WL Thruster (off Rack) 5-4-3-2-1 Clean pulls 2-2-2-1-1 Cashout-25 dips
Tantalizing Tuesday 9-6-16
Strength 20min time cap Snatch Warm up 3 @ 55% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 75% Beginner Work on OHS + Snatch grip DL WOD 7min AMRAP 5 OHS (95/65) 15 DU’s Rest 2 min 1:30min AMRAP ME sit-ups Cashout-1 sled push
Partner Friday 9-2-16
Yes, I know that “Partner” doesn’t start with an “F”, but look: this is what you get when the boss is out of town. Let’s just focus on other f-words that may be necessary for this wod: fun, forgiving, fantastic, fitness. I should stop here and get to the point, there is a limited number […]
Weightlifting Wednesday 8-31-16
Strength Back Squat 10-8-6-4-2 Measure= Total Volume WOD 20 OH Walking Plate Lunges (45/25) Then, 4 Rounds of 14 WBSU’s 8 Power Snatches (95/65) Then, 20 OH walking plate Lunges WL Snatch 2-2-2-2-2 Clean pulls 1-1-1- Cashout– 20 GHD sit-ups A
Terrific Tuesday 8-30-16
Warm-up Banded Sprints/ fun game Skill 4 x 400m sprints (row if needed-no names) 1 min rest between/ measure = total time WOD 13:00min AMRAP 8 C2B 15 KBS (62/35) 6 Burpees on a plate
Motivational Monday 8-29-16
Strength Clean Complex 1 Power + 1 Touch and go clean + PP + Jerk WOD 18-15-12-9 Front Squats (135/95) DL (135/95) Ring Dips Fitness WOD 18-15-12-9 Air Squats/ Goblet Squats KB DL Strict Push ups Cashout– 500m for time/ group stretch