Thankful Thursday/ Open 16.1 Announcement
Skill/ measure ME Broad Jump/ 1000m row for time WOD 3RFT 400m run 25 KBS (62/35) 15 HRPU’s Rest 1:00 min
Author Archive for: andrew
Entries by Andrew Gonzales
Weightlifting Wednesday 2-24-16
Strength OHS 2-2-2-2-2 WOD 10:00min AMRAP 8 Thrusters (95/65) 20 DU’s 15 Sit-ups Weightlifting Clean Complex Power Clean + Hang Squat Clean + Thruster 5-7 sets Bent Rows 5-5-5-5
TankTop Tuesday 2-23-16
Strength DL 5-5-3-3-1-1 WOD 10-9-8-7-6-5-4-3-2-1 Burpee box jumps Chest to bar Pull-ups Cashout-ME sit-ups 1min
Motivational Monday 2-22-16
Warm Up Jump Rope Drills Strength Push Jerk 5-3-1-1-1… 20min time cap WOD 5RFT 6 Sprints (20m) 18 WB (20/14) 9 Power Snatches (95/65) Cashout– 30 OH Tricep Extensions
Fireball Friday 2-19-16
Strength Front Squats 3-3-3-3-3-3 WOD 21-15-9 Hang Power Cleans (135/95) Back Squats (same weight) Pull-ups Cashout– 1min max tire flips
SuperHero Thursday! 2-18-16
Skill HSPU’s 5 sets of until failure or negatives Practice pistols between sets WOD 2RFT 40 KBS (54/35) 30 box Jumps (24/20) 20 T2B 10 Wall walks *5 Burpees will be done every 3mins Cashout– Row 500m for time
Weightlifting Wednesday/ Yoga 2-17
Strength Cleans 2×3 @ warm-up 3 @ 70% 3 @ 80% 3+ @ 90% WOD 7 Rounds of 7 OHS (95/65) 20 DU’s Then 40 sit-ups WL Snatch Balance 3-3-2-2-2 Bent rows 5-5-5-5
Weightlifting Wednesday 2-17
Strength Cleans 2×3 @ warm-up 3 @ 70% 3 @ 80% 3+ @ 90% WOD 7 Rounds of 7 OHS (95/65) 20 DU’s Then 40 sit-ups WL Snatch Balance 3-3-2-2-2 Bent rows 5-5-5-5
Tanktop Tuesday 2-16
Strength Bench 3-3-3-3-3 WOD 12:00min AMRAP 200m Run 8 S2OH (155/95) 15 WB (20/14) Cashout– 3×5 ring dips
Tanktop Tuesday
Strength Bench 3-3-3-3-3 WOD 12:00min AMRAP 200m Run 8 S2OH (155/95) 15 WB (20/14) Cashout– 3×5 ring dips