Flashback Friday 7-15-16
Strength Snatch 2-2-2-2-2 Working off percentages 3×2 @ 80% WOD 15-12-9-6 Cluster (135/85) T2B Cashout-ME dips 2x
Author Archive for: andrew
Entries by Andrew Gonzales
Thankful Thursday 7-14-16
Skill Ring Muscle up EX’s -false grip ring row -muscle up on toes -banded hips to rings -kips on rings WOD 3 Rounds of … 1 min of man makers (50/25) 1 min DU’s 1 min of DL (135/95) 1 min of Burpees on plate 1 min of rest
Weightlifting Wednesday 7-13-16
Strength Back squat 8-8-8-8-8 *Increase weight every set *AHAP WOD 10:00 minutes AMRAP 8 hang power snatches (95/65) 100m run Cashout-20 Bicep curls
Teamwork Tuesday 7/12/16
Warm-up Handstands Strength Push press 3-3-3-3-3 Partner WOD Row 1000 meters, (as a team) Then complete 10 alternated rounds of… 20 WB (20/14) 15 WBSU 20 DU’s *partner must be in a handstand hold during the first 10 WB each round
Motivational Monday 7-11-16
Strength 10:00min EMOM 3 Squat Cleans (65%-75%)= RX Scale weight as needed. WOD 21-15-9 Pull-ups Box Jumps (30/24) KBS (62/35) Then, 20 Burpees. Cashout– 5 Bar MU or 10 C2B
Fearless Friday 7-8-16
Strength Bench 5-5-5-5-5 WOD 5 RFT 10 DL (225/ 135) 20 WB (20/14) Cashout– 15 GHD back ext/ 15 OH tri. Extensions
Grip Strength Thursday 7-7-16
Skill 10:00min EMOM Odd- ME Pull-ups (20sec/40sec rest) Even- 2 Rope Climbs/ or 10 Ring Rows WOD Run 200m, Then 4 Rounds of… 4 Bear Crawls (10m) 8 T2B (every time you let go= 1 Burpee) 10 Tuck Jumps
Weightlifting Wednesday 7-6-16
Strength Snatch (squat) 3-3-3-3-3 Percentage on board WOD A) 7:00min AMRAP 7 OHS (95/65) 15 Sit-ups Rest 2min B) 4:00min AMRAP 5 Pull ups (or jumping pull-ups) 5 Burpees WL OHS 3-3-2-2 Snatch Pulls 2-2-2-2
Terrific Tuesday 7-5-6
Skill Push Press 5-5-5-5-5 WOD 2RFT 15 Clean and Jerks (135/95) 50 DU’s 20 slam balls (20/10) Cashout-15 FS AHA
Fun Friday 7-1-16
Warm-up Pizza game Strength Back Squat 10-10-10-10 AHAP WOD 4RFT 6 Hang Squat cleans (135/95) 10 Push-ups on bar 100m plate run (45/25) Cashout– Sled push W