Weightlifting Wednesday 5-18-16
Strength Front Squats 2-2-2-2-2 WOD 10:00min time cap to complete. 3-6-9-12-9-6-3 OHS (95/65) 10-20-30-40-30-20-10 DU’s WL Snatch Balace 2-2-2-2-2 BB row 5-5-5-5 Cashout– ME T2B
Author Archive for: andrew
Entries by Andrew Gonzales
Teamwork Tuesday 5-17-16
Strength Bench Press 5-5-3-3-3 Partner WOD Row 400m/ Run 400m 50 DL (185/115)/ Burpees 20 alternating bear crawls (10m) 100 sit-ups Cashout-Group stretch
Frantastic Monday 5-16-16
Strength Cleans (off blocks) 1 Power + 1 Squat Clean 5-7 sets WOD “Fran” 21-15-9 Thrusters (95/65) Pull-ups Cashout– skin the cat 3x
Friday the 13th! 5-13-16
Strength Push Jerks 3-3-3-3-3 WOD 10:00min 10 WB 10 Hang Power Snatch (95/65) 15 WB 10 Hang Power Snatch 20 WB 10 Hang Power Snatch 25 WB 10 Hang Power Snatch 30 WB Continue format… Measure= total reps Cashout= 25 ring dips + 1 MU
Thankful Thursday 5-12-16
Strength 10:00min EMOM Odd- 8 Strict Pull ups Even- 3 DL @ 70% of 1RM WOD Row 750m, then 2RFT 35 Russian KBS (63/35) 35 Push-ups 35 air squats 35 sit ups
Weightlifting Wednesday 5-11-16
Strength Snatch 2-2-2-2-2 WOD Complete AMRAP 15:00min 5 Squat Cleans (185/105) 8 T2B 12 Burpees 100m Sprint Rest 1 min WL Clean Complex Hang Squat Clean + Clean (Touch and go) 5-7 sets Bent Rows 5-5-5-5
Tanktop Tuesday 5-10-16
Skill HSPU’s 10:00min EMOM :20 sec of Work WOD 7:00min AMRAP 7 S2OH (155/95) 30 DU’s Cashout Group core work and Stretch
Motivational Monday 5-9-16
Strength Front Squats 3-3-3-3-3 WOD 6RFT 15 SDHP (115/75) 15 Broad Jump Squats 8 C2B Then, run 400m Fitness WOD 5RFT 15 SDHP 12 Air Squats 8 Ring Rows
Functional Friday 5-6-16
Strength Push Jerk 5-5-5-5-5 WOD 10-9-8-7-6-5-4-3-2-1 Hang power cleans (135/95) Burpee box jumps Cashout– 20 Ring Rows
Cinco de Mayo 5-5-16
Cleans (from the blocks) 3-3-3-3-3 WOD 19:78min sec AMRAP 20 DL (225/135) 10 Push-ups on bar 8 Tuck Jumps 100m Farmers carry