Weightlifting Wednesday 4-20
Strength DL 3-3-3-3-3 WOD 4RFT 7 clean and Jerks (155/95) 8 Ring Dips 100m MB run Cashout-partner leg throws/ group stretch WL Power Snatch (touch and go) 3-3-3-3 Split Jerk 1-1-1-1
Author Archive for: andrew
Entries by Andrew Gonzales
Tanktop Tuesday 4-19-16
Skill Ring MU progressions Exercises and drills to help with your ability to do a Ring MU! WOD 20minute AMRAP 50 DU’s 15 Pull-ups 12 WB 10 Burpees
Tanktop Tuesday 4-19-16
Skill Ring MU progressions Exercises and drills to help with your ability to do a Ring MU! WOD 20minute AMRAP 50 DU’s 15 Pull-ups 12 WB 10 Burpees
Motivational Monday 4-18-16
Strength Cleans 3-3-3-3-3 Last 2 sets at equal to or greater than 85% WOD 200m run, then 6 rounds of 5 OHS (135/95) 10 Box Jumps (24/20) Finish with a 200m run
Functional Friday 4-15-16
Mobility Shoulder Strength Push Press 3-3-3-3-3 WOD 1 7:00min AMRAP Ascending ladder by 1 starting at 3. DL (255/145) Ring Push-ups WOD 2 30 T2b for time
TeamWork Thursday 4-14-16
Skill Run 4 x 400m Sprint 1 min rest between each run Measure= total time Then, Max Tire Flips= 1 min Partner WOD 50 Power Cleans (115/75) Burpees 50 Front Squats (115/75) Burpees 50 s2oh (115/75)/ Burpees 50 Box Jumps (24/20)/ Burpees
WeightLifting Wednesday 4-13-16
Strength Back Squat 8-10reps Warm-up 3 @ 55% 3 @ 65% 3@ 70% 3 @ 75% 3@ 85% 3 @ 85% WOD 21-15-9 Power Snatches (95/65) WB (20/14) Pull-ups WL OHS 3-3-2-2-2 Snatch Pulls 2-2-2-2
TankTop Tuesday 4-12-16
Strength Bench Press 8-6-4-2-2-2 WOD 13:00min AMRAP 30 DU’s 5 HSPU’s 20 WBSU’s Cashout– 10 Turkish Get-ups (45/25)
Motivational Monday 4-11-16
Strength DL 5-5-5-5-5 Percentage will be posted WOD 3RFT 5 Bear Complexes (135/95) 10 Burpees over Bar 20 Ring Rows 200m run 20min time cap Cashout– 3min group planks
Functional Friday 4-8-16
Strength Squat cleans 6-6-6-6-6 Percentages will be posted WOD 5RFT 10 T2b 6 Bear Crawls (15m) 12 box jump overs (24/20) Cashout– practice cartwheels