Flex Friday 10-30
Strength Snatch 2-2-2-2-2 WOD Row 750m Then, 5rounds of 15 WB 7 T2B Then, 750m row For time
Author Archive for: andrew
Entries by Andrew Gonzales
Thursday 10-29
Skill Rope Climb technique Strength 30 Pull-ups for time WOD 3RFT 5 DL (275/165) 10 Burpees 15 Push-ups Run 400m
Weightlifting Wednesday 10-28
Strength Front Squat 4-4-4-4-4 Weightlifting Snatch Grip DL 3-3-2-2-2 Hang Snatch HP+Hang Power Snatch+ Hang snatch 4 sets WOD 15 OHS (95/65) 25 KBS 30 sit-ups 25 KBS 15 OHS
Tuesday 10-27
Strength Bench Press 8-8-8-8-8 WOD 15-12-9-6-3 S2OH (135/95) Ring Rows Box Jumps (24/20)
Motivational Monday 10-26
Strength 10:00min EMOM 2 Cleans @ 75-80% of 1RM WOD Row 500m 40 Air Squats 30 sit-ups 20 Push-Ups 10 Pull-ups Rest 3minutes Run 400m RX+ WOD Row 500 40 Front Squat (95/65) 30 WBSU 20 Ring Push-ups 10 C2B Rest 3min Run 400m
Flex Friday 10-23
skill Headstands Strength Death by HSPU’s (Scaled= wall walks) Min 1 complete 1 HSPU Min 2 complete 2 HSPU Etc. until you fail WOD 4RFT Run 200m 15 air Squats 15 Push-ups 15 sit-ups Cash out- 100m sled push for time (135/95)
Teamwork Thursday 10-22
Strength Front Squat 5-5-5-5-5 Partner WOD Row 1200m/ Jump Rope 60 WB/ plank 50 Pull-ups/ Sit-ups 40 Box Jump Overs (alternating) 30 Cleans (135/95)/ Burpee per clean
Weightlifting Wednesday 10-21
Strength Push Jerk 5-3-3-1-1-1… Find 1RM Weightlifting Snatch Complex Hang Snatch HP + Floating (below knee) snatch+ OHS 6 sets Practice Split Jerk 3-3-3-3-3 WOD 3-6-9-12-9-6-3 Hang Snatch (95/65) 10-20-30-40-30-20-10 DU’s Cashout– 20 Ring Dips
Terrific Tuesday 10-20
Strength/ Skill 8 Inclined Sprints (40m) WOD 11:00min AMRAP 15 DL (185/115) 11 T2B * 1 Burpee will be done EMOTM during wod. Cashout– practice dragon fly’s
Motivational Monday 10-19
Strength Back Squat 5-3-3-1-1-1… Establish 1RM WOD “Grace” 30 Clean and Jerks for time (135/95) Cash out– 1000m row for time