Wednesday 5-6-20
Strength Back Squats 5-5-5-5-5 WOD 18-15-12-9-6 DB OH Walking lunges (50/35) C2B pull-ups RX+ Plus = 9-8-6-5-3 Bar MU’s
Author Archive for: andrew
Entries by Andrew Gonzales
Cinco de Mayo 2020
Strength Bench Press 8-8-5-5-3-3-3 Partner WOD Alternate movements 18min AMRAP 15/12 Row Calories 12 DB Snatches (50/35)/ 5 Burpees 35 DU’s Scale- no rower= run 200-400m
Cinco de Mayo 2020
Strength Bench Press 8-8-5-5-3-3-3 Partner WOD Alternate movements 18min AMRAP 15/12 Row Calories 12 DB Snatches (50/35)/ 5 Burpees 35 DU’s Scale- no rower= run 200-400m
Monday 5-4-20
Strength Squat Cleans 3-3-3-3-3 WOD 10min AMRAP 8 DL (225/135) 8 T2B 8 Box Jumps (24/20)
Friday May 1st 2020
Strength Snatch 10min EMOM 1 snatch Add weight every 2min WOD “Fran” 21-15-9 Thrusters Pull-ups Scale movements as needed. No Barbell- work on technique with broom stick/ pvc pipe.
Friday May 1st 2020
Strength Snatch 10min EMOM 1 snatch Add weight every 2min WOD “Fran” 21-15-9 Thrusters Pull-ups Scale movements as needed. No Barbell- work on technique with broom stick/ pvc pipe.
Thursday 4-30-20
DL 5-5-5-5-5 Must be touch a go/ work up to a heavy set WOD 12min AMRAP 10 Clean and Jerk (115/85) 1 Rope Climb 10 Burpees
Thursday 4-30-20
DL 5-5-5-5-5 Must be touch a go/ work up to a heavy set WOD 12min AMRAP 10 Clean and Jerk (115/85) 1 Rope Climb 10 Burpees
Thursday 4-30-20
DL 5-5-5-5-5 Must be touch a go/ work up to a heavy set WOD 12min AMRAP 10 Clean and Jerk (115/85) 1 Rope Climb 10 Burpees
Wednesday 4-29-20
Strength Front Squats 5-5-5-5-5 3sets at least 75-80% WOD 2RFT 50 WB 50 Sit-ups 50 KBS (62/35) 50 Pushups Rest 2min/ or run 200m