Tuesday 4-21-20
Skill A) Headstand to Ball-up to Headstand. B) Headstand to Ball-up to kipping HSPU WOD 21-15-9 DL (225/155) Sit-ups Burpees
Author Archive for: andrew
Entries by Andrew Gonzales
Tuesday 4-21-20
Skill A) Headstand to Ball-up to Headstand. B) Headstand to Ball-up to kipping HSPU WOD 21-15-9 DL (225/155) Sit-ups Burpees
Monday 4-20-20
Strength Snatch Complex Power + hang Squat + touch and go Squat + 2 OHS If you don’t have a BB…. Find a broom stick, 75 slow and controlled OHS WOD 1/2 Murph 800m run 50 Pull-ups 100 Push-ups 150 Air Sqiats 800m run Complete middle in any order, must do run to start and […]
Friday 4-17-20
CF4P Quarantine Games 2020 WOD 2 12min AMRAP 4 DB OH Reverse Lunge 30 DU’s 8 DB OH RL 30 DU’s 12 DB OH RL 30 DU’s 16 DB OH RL 30 DU’s 20 DB OH RL Etc…
Thursday 4-16-20
Strength Strict Pull-ups 5 sets ME reps each set, rest 2-3min between sets Score- total pull-ups WOD 10min WOD 7 Power (135/95) 5 Burpees Run 200m Scaled with Equipment 10-15 KBS in place of PC 5 Burpees Run 200m Cashout- 3×10 bicep curls
Wednesday 4-15-20
Strength Front Squat 10-3-8-2-8-1-1-1 If you don’t have a bar or heavy load. Perform sets of walking lunges. Each set must be unbroken, meaning you don’t stop once u start. Go until failure. 20-30-40-50-60-70… etc Rest 2-3min between sets
Wednesday 4-15-20
Strength Front Squat 10-3-8-2-8-1-1-1 If you don’t have a bar or heavy load. Perform sets of walking lunges. Each set must be unbroken, meaning you don’t stop once u start. Go until failure. 20-30-40-50-60-70… etc Rest 2-3min between sets
Wednesday 4-15-20
Strength Front Squat 10-3-8-2-8-1-1-1 If you don’t have a bar or heavy load. Perform sets of walking lunges. Each set must be unbroken, meaning you don’t stop once u start. Go until failure. 20-30-40-50-60-70… etc Rest 2-3min between sets
Tuesday 4-14-20
Strength Push Jerks 5-5-5-5-5 WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Snatches (115/75) Box Jumps (24/20) Then, 40 Push-ups Scale- dB/ or KB snatches (alternate) double reps of weight is light If you do not have a box, perform tuck jumps with a knee Raise. Or do step ups if you regularly do step ups. For Strength- do […]
Monday 4-13-20
Strength DeadLifts 5-5-5-5-5 Find the heaviest thing you can DL if you don’t have a bar. WOD 4RFT 20 WB 10 T2B Scale- air Squat / or goblet squat Sit-ups / or dragon tails