Thirsty Thursday 6-16-16
Warm-up Agility ladder Strength Bench ME reps in 4min (115/65) WOD For Time.. Row 700m Then complete in any order… 50 Slam Balls 50 DU’s 50 Air Squats 50 push-ups
Author Archive for: andrew
Entries by Andrew Gonzales
Weightlifting Wednesday 6-15-16
Strength OHS 3-3-3-3-3 3-70% 3- 80% 3-85% 3-90% WOD 3RFT 200m Run 6 Hang Squat Snatches (95/65) 8 Box Jump overs (24/20) 1 Rope Climb WL Snatch Pulls 2-2-2-2-2 Strict Snatch Grip Behind neck presses 3-3-2-2
Gymnasty Tuesday 6-14-16
Skill Toes to Bar- Progressions/ drills WOD 400m Run, then 10-9-8-7-6-5-4-3-2-1 Pull-ups Power Cleans (135/95) Then, 20 Burpees.
Motivational Monday 6-13-16
Strength Push Jerk/ Split Jerk 5 x 2+1 WOD 15:00min AMRAP 3 Wall walks 16 Back Squats (135/95) 15 Sit-ups Cashout– 100m waiters carry (62/35)
Functional Friday 6-10-16
Skill- how to throw Warm-up 1 Base 2 out Kickball Partner WOD 50 Bench (135/95)/ Pull-up Hang 40 Cal Row/ Static DL hold (135/95) 30 Alternating Clean and Jerks/ Burpees (135/95) 40 T2b/ sit-up 50 Walking OH Plate Lunges (45/25) wall sit 400m partner Keg Run
Thankful Thursday 6-9-16
Strength Front Squats 3-3-3-3-3 Off percentages WOD 8 RFT 6 Power Snatches (95/65) 10 WB (20/14) 13 DU’s Cashout– 5 Rope Climbs
WeightLifting Wednesday 6-8-16
Strength DL 5-5-5-5-5 Working off percentages WeightLifting Hang Squat Clean 2-2-2-2-2 Bent Rows 3-3-3-3-3 WOD 8:00min AMRAP Ascending ladder by 3 Pull-ups KBS (62/35) Cashout– 1000m row for time
Tanktop Tuesday 6-7-16
Strength Bench Press 8-8-5-5-5 WOD For Time 400m run 20 Thrusters (95/65) 10 Burpees over bar Rest 1 min 400m run 20 HSPU’s 10 Burpees over bar Rest 1min Run 400m 20 Ring Dips 10 Burpees over bar Fitness WOD 200m run 20 Air Squats 10 Burpees Rest 1min 200m run 20 S2OH 10 Burpees […]
Motivational Monday June 6th, 2016.
Strength OHS 5 @ warm up 5 @ 65% 5 @ 75% 5 @ 80% 5+ @ 85% WOD 18-15-12-9-6 DL (225/135) Box jumps (24/20) WBSU’s (20/14) Cashout– 1min ME T2B
Flex Friday 6-3-16
Strength/ Skill Split Jerk Split Jerk stance press 1×5 Split Jerk, front foot move only 1×5 Push Jerk/ Split Jerk (3 x 2+1) WOD 9:00min AMRAP 20 WB (20/14) 7 Power Clean (135/95) Cashout– pick 1 7 HSPU’s 3 MU’s 30 Bicep Curls