Freaky Friday 7-29-16
Strength Clean 1-1-1-1-1… Every 90 sec. EMOM format *start 50-60% add 5-10# every set *go until failure WOD 10:00min 8 T2B 2 DL (275/185) 5 Burpee box jumps (30/24) Cashout-400m run for time
Author Archive for: andrew
Entries by Andrew Gonzales
Turn up Thursday 7-28-16
Strength Bench 5-3-1-1-1… WOD A) 7:00min AMRAP Ascending ladder by 1, starting at 5. Hang Power Snatch (95/65) WB (20/10) B) 600m row + 30 sit-ups for time Cashout– 2x of ME Ring Dips
Weightlifting Wednesday 7-27-16
Strength Back Squat 5-5-5-5-5 WOD Start with, 25 S2OH (115/75) Then, 7 rounds of 10 KBS (62/35) 15 DU’s Then finish with, 25 S2OH (115/75) WL Push Jerk + Split 5 (1+1) Front Squats 2-2-2-2
Terrific Tuesday 7-25-16
Strength Deadlift 5-5-3-3-3 WOD 10-9-8-7-6-5-4-3-2-1 Pull-ups Slam balls (20/10) Burpees 14:00min time cap Cashout– Bicep curls- 3×12
Motivational Monday 7-25-16
Strength Snatch 5-3-1-1-1 Warm-up-65%-75%-85-90%-90% WOD 4RFT 8 Front Squats (135/95) 5 HSPU’s 100m plate Run (45/25) Then, 25 DL Fitness 4RFT 8 Air Squats 10 HRPU’s 100m run
Flex Friday 7-22-16
Strength Push press 5-3-1-1-1… WOD 4 Rounds… 4 Power Snatches (115/75) 6 OHS (115/75) 8 Box Jump overs 10 Pull-ups 1 min rest
Twerk Thursday 7-21-16
Skill Handstand Hold -how to kick up/ position -how to spot a open space HS hold -open space hold WOD 70 DU’s 60 WB 50 sit-ups 40 push-ups 30 ring rows 20 Burpees Complete in order
Weightlifting Wednesday 7-20-16
Strength 10:00min EMOM 2 Squat Cleans Min 1-5 less than 75% of 1RM Min 6-10 -75%-85% of 1RM *last set should be challenging WOD “DT” In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is […]
Gymnasty Tuesday 7-19-16
Warmup Gymnastic Warm up Skill C2B pull-ups/ or Pull-ups Followed by cal row 25sec C2B/ 35 sec cal row- 2 min rest- 5 Rounds Measure= total reps WOD 10:00min AMRAP 15 Burpees 5 T2B 1 rope climb Cashout- ring MU’s
Monsoon Monday 7-18-16
Strength Bench 3-3-3-3-3 WOD 3RFT 400m run 10 Dips 25 KBS (62/35) 20 OH plate Lunges (45/25) 20min time cap Cashout– 20 GHD sit-ups/ lateral raises