Thirsty Thursday 6-2-16
Skill Ring Work 3×10 Ring Row (false grip) 3×10 Ring Dips WOD 3 rounds of… 17 Pull-ups 35 DU’s 1 Suicide run (10m/30m/50m) w/ SB (10/20) Then, 40 Russian ab Twist (24/15)
Author Archive for: andrew
Entries by Andrew Gonzales
Weightlifting Wednesday 6-1-16
Strength 10:00min EMOM 3 Front Squats- add weight every 2min WOD 10-9-8-7-6-5-4-3-2-1 OHS (95/65) Burpees T2B
Take charge Tuesday 5-31-16
Strength DL 3-3-3-3-3 WOD “Grace” 30 Clean and Jerks for time (135/95) Cashout- Row 800m
Fitness Friday 5-27-16
Strength Bench Press 8-8-5-5-2-2 WOD For time 1000m row 800m run 200 DU’s 200m Farmers Carry (120+/70+)
Thankful Thursday 5-26-16
Strength Back Squats 5-5-5-5-5 WOD 12:00min AMRAP 8 T2B 7 Hang power cleans (135/95) 6 Front Squats (135/95) Cashout– 10 Pistols
Humpday Handstands 5-25-16
Skill Handstand practice 7:00min EMOM 20 sec ME HSPU’s /40 sec rest 20 sec wall walks ME 20 sec scaled HSPU’s (knees in bench) WOD A) Ascending Ladder by 1, starting at 3. 6:00min AMRAP -S2OH (135/95) -Box Jump Over (24/20) Measure total reps Rest 2:00min B) 6:00min AMRAP Same format MBC (20/14) sit-ups Measure= […]
TankTop Tuesday 5-24-16
Strength Power Cleans (touch and go) 3-3-3-3-3 WOD 5 RFT 15 DL (135/95) 20 Air Squats 12 Pull-ups
Motivational Monday 5-23-16
Strength OHS 5-5-3-3-1-1 WOD 400m run 18 Hang Power Snatches (115/75) 9 Dips 200m run 14 Hang Power Snatches 7 Dips 100m Run (weighted run 45/25) 10 Hang Power Snatches 5 Dips Then, 25 Burpees Fitness WOD available. Cashout– 20 Kips on the rings
Flex Friday 5-20-16
Warm-up Kickball! 💪🏽 Strength S2OH- Push Jerk 15-10-8-5-3-1 Must be done with out breaking. WOD 800m row 70 WB 60 KBS (62/35) 50 Box Jumps (24/20) 40 Push-ups 30 Pull-ups 20 Slam balls 10 Turkish Getups (30/15) Cashout– 30x Bicep Curls
Thirsty Thursday 5-19-16
Skill Muscle Up drills on Rings 3×10 Rings to Hip 3×5 muscle ups on toes 5 Hollow Body rocks after each set WOD 3 Rounds of… 200m Run 10 Power Cleans (135/95) 20 WBSU’s (20/14) Then, 50 Air Squats. Cashout– L- sits