Tuesday Sept 23rd
Strength Hang Snatch 3-3-3-3-3-3 WOD 12:00min AMRAP 25 DU’s 10 S2OH (135/85) 15 SU’s
Author Archive for: andrew
Entries by Andrew Gonzales
Motivational Monday Sept. 22nd
Strength EMOM 10:00min 3 Front Squats (clean from the ground 185/95) 3 push ups off bar WOD 3 rounds of 200m run 15 KBS (62/35) 7 C2B Then finish with 25 air squats Scaling available for all fitness levels.
Friday Sept. 19th
Strength DL find 1RM in 15min. WOD 4:00min AMRAP Ascending ladder of 3 WB (20/14) T2B Rest 1:00min 4:00min AMRAP clean and Jerk (135/95) Rest 1:00min 4:00min 43 DU’s 7 Burpees NJW birthday WOD! 43 DU’s!!!
Wednesday Sept.17th
Strength Bench Press 5-5-5-5-5-5 WOD 5RFT 5 Hang Snatch (115/65) 5 OHS (115/65) 5 Burpees over bar 15 slam balls (20/10) 20:00min time cap
Taco Tuesday Sept. 16th
Happy Mexican Independence Day Strength Back Squat 5-5-5-5-5 WOD 10:00min AMRAP 12 pull-ups 100m MB run
Motivational Monday Sept. 15th
Strength Clean complex Clean high pull+ power clean+ hang squat clean 6 sets WOD “Diane” 21-15-9 DL (225/175)
Thursday Sept. 11th
Strength OHS 3-3-3-3-3-3 WOD 100 DU buy in, Then 5 rounds of 6 hang squat cleans (155/95) 8 Ring Dips
Wednesday 9-10
Strength Back Squat 3-2-2-1-1-1-1… WOD 4 rounds of 200m run 12 Pull-ups 13 HRPU’s Then finish with 25 walking OH plate lunges (45/25) Come celebrate Gabby and Sara’s BDay WOD!
Tuesday Sept. 9th
Strength Find 1RM Clean and Jerk 15min WOD 50 WB’s 40 sit-ups 30 DL (135/95) 20 S2OH (135/95) 10 Broad Jump Burpees 6 Turkish get-ups
Motivational Monday Sept. 8
Strength Front Squat 5-5-3-3-3-3 WOD 5 RFT 7 SDHP (135/95) 7 T2B 100m sprint