We Wear Pink on Wednesday Oct. 8th
Strength Bench 5-3-3-2-2-2 4 Rounds of… 20 WB (20/14) 7 Hang snatch (115/75) 6 Burpees over bar Then finish with 40 SU’s
Author Archive for: andrew
Entries by Andrew Gonzales
Tuesday Oct. 7th
Strength Weighted Pull-ups+Bent row 5-5-5-5-5 10-9-8-7-6-5-4-3-2-1 DL (BW=M, 75% of BW=F) Box Jumps Cashout Max DU’s in 1min.
Motivational Monday Oct. 6th
Strength Back Squat 5-3-3-2-2-2 WOD 4RFT 400m Run 7 clean/jerk (155/95) 8 T2B Cashout 3min group plank
Friday Friday Oct. 3rd
WOD “Fran” 21-15-9 Thrusters Pull-ups Cashout- Run 1mile for time
Thursday Oct. 2nd
Strength Push Complex 6 sets of…. (2 Push Press, 1 Push Jerk, 1 Split Jerk or Squat Jerk) WOD 4RFT 20 Calorie Row 18 Box Jumps 7 Snatch Grip DL (185/115) 5 HSPU
Tuesday Sept. 30th
Strength Strict press 5-5-5-5-5-5 WOD 15:00min AMRAP 15 Broad Jumps 12 WBSU’s 8 Ring Dips
Motivational Monday Sept. 29th
Strength Cleans 2-2-2-2-2-2 Then max strict pull-ups WOD 5RFT 7 SDHP (135/95) 12 Slam Balls (20/10) 100m MB Run
Functional Friday Sept. 26th
Strength Bench Press 3-3-3-3-3-3 Partner WOD Row 1000m / sit-ups 50 DL (185/115)/ HRPU’s 45 OHS (95/65)/ 200m sprints 40 Box jump Burpees 30 WB tosses over rig (new) 20 tire flips jump throughs Partner carry 100m
Thursday Sept. 25th
Skill EMOM 10:00min Odd- work on Kipping movement/ release=Burpees Even- work on DU’s only WOD- Descending ladder by 3, 15:00min AMRAP. Goal is to try to get to zero in allotted time. Score will be at rep finished. 18 Walking OH Plate Lunges (45/25) 18 Pull-ups 8 Sprints 15 Walking OH Plate Lunges (45/25) 15 […]
Wednesday Sept 24th
Strength Back squat 3-3-3-3-3-3 WOD 5 wall climbs 10 T2B 20 Box Jumps (24/20) 30 Wall Balls (20/14) 40 Hang Cleans (135/95) 30 Wall Balls ” 20 Box Jumps ” 10 T2B 5 Wall Climb