Thursday Jan. 22nd
Strength/Skill Weighted pull-ups/ bar muscle ups 5-5-5-5-5-5 WOD 45 KBS (62/35) 40 WB (20/14) 35 HRPU 30 slam balls 25 Ring Rows 20 Plate OH walking lunges 15 Burpees on plate 10 Back Extension 500m row
Author Archive for: andrew
Entries by Andrew Gonzales
Weightlifting Wednesday Jan. 21st
Warm-up Group warm up Strength OHS 5-5-3-3-2-2 WOD 7RFT 5 Hang Power Snatch (115/75) 10 WBSU (20/14) Weightlifting Hang Squat Snatch 3-3-3-3 Snatch grip push press 3-3-3-3 Front Squats 3-3-3-3 DB Bent rows 5-5-5-5
Tuesday Jan. 20th
Strength Bench 5 @ warm up (2x) 5@ 75% 5 @ 80% 5+ @ 85% WOD 13:00min AMRAP 10 DL (245/145) 10 Box Jumps 8 Ring Dips Cash out T2B- max unbroken
Monday Jan. 19th- MLK
Regular hours Strength Cleans 5 @ warm up (2x) 5 @ 75% 5 @ 80% 5+ @ 85% WOD 800m run 10 C2B 15 MBC 400m run 10 C2B 15 MBC 200m run 10 C2B 15 MBC
Friday Jan. 16th
Strength Back Squat 3-3-3-3-3 WOD 21 thrusters (95/65) 40 DU’s 15 Thruster (95/65) 40DU’s 9 Thruster (95/65) 40 DUs Refer WOD 2-20-14 Cash out Sprint 400m for time
Thursday Jan. 15th
Strength Hang Snatch 3-3-2-2-1-1 WOD 5RFT 30 DU’s 15 Box Jumps 5 HSPU’s/ Wall Climbs
Wednesday Jan.14th
Warmup Agility ladder/speed work Strength DL 3-3-3-3-3… WOD 9:00 min AMRAP 5 Power Cleans (135/95) 10 Pull ups Cashout 1 min max sit-ups 1 min plank
Tuesday Jan. 13th
Strength Push Press 3-3-3-3-3 WOD 4RFT 20 WB (20/14) 10 OHS (95/65) 200m run Cash out- ME T2B 1:00min
Motivational Monday Jan. 12th
Skill Benchmark workout WOD EMOM 12:00min First 4 minutes Odd- 3 Front Squat (165/95) Even-Max-WB (20/14) Next 4 minutes Odds- 3 Front Squats (165/95) Even- MAX-T2B Next 4 minutes Odds- 3 Front Squats (165/95) Even- Burpees over bar Score will be amount of even EMOM reps completed. If odd EMOM reps are not completed, the […]
Friday Jan. 9th
Partner WOD 15min to establish max lift. Score will be 2 person total weight. Lift will be revealed at class start time. Hint- lift has not been performed this week for strength. Then, for Time w/ partner 75 Partner WB 75 Partner Sit-ups 75 Ring Rows/ wall sit 75 Slam Ball/plank 75 Calorie Row/jump rope […]