Tuesday May 20th
Skill HSPU’s 5-5-5-5-5 WOD 5 RFT 100m plate run (45/25) 12 Pull-ups 15 Box Jumps (24/20)
Author Archive for: andrew
Entries by Andrew Gonzales
Motivational Monday May 19th
Strength Back Squat 5 @ Warmup 5 @ 75% 5 @ 80% 5+ @ 85% WOD 9:00min AMRAP 20 WB (20/14) 7 HC (155/75)
Friday May 16th
Partner WOD Chipper-Complete all task in any order Run 800m together 70 Wall Balls/ plank 60 Keg S2OH/jump rope 50 Pull ups/ wall sit 40 tire flip jump throughs together 30 alternating Partner burpee box jumps Bench press for volume (mm=5000, mf=3500, ff=2000) 3 rope ascents
Thursday May 15th
Strength Snatch 3-3-3-3-3 WOD 12: 00min AMRAP 7 Front Squats (135/75) 4 Sprints (30m) 15 Slam Ball (20/10)
Wednesday May 14th
Strength Find 1RM on DL WOD 5RFT 15 SDHP (95/65) 4 Wall Climbs
Tuesday May 13th
Skill Broad Jump for distance WOD “Tabata Tuesday” Pull-ups Sit-ups Air Squats Double unders 8 rounds of 20 seconds of work, 10 sec of rest for each exercise. Your score is the highest lowest score per exercise. Show up for the explanation!
Monday May 12th
Strength Find 1RM on clean 15min WOD 12:00min AMRAP 7 OHS (95/65) 10 T2B Motivational Monday.
Friday May 9th
Warm-up Mobility/Agility Ladder Strength Bench Press Find 1RM in 15min WOD 2RFT 100m MB run, then 10MBC Then continue to 200m MB run, then MBG2OH Then back to 100m MB run, then 10MBC 15 Ring Rows 20 KB Swing (62/35)
Wednesday May 7th
Strength/ Skill EMOM 10min 6 DL (275/155)/ 2 Burpees WOD 7:00min time cap Descending ladder by 1 starting at 10reps of Pull-ups Box Jumps (30/24) 10 pull-ups 10 box jumps 9 pull-ups 9 box jumps 8 pull-ups 8 box jumps Etc….
Tuesday May 6th
Strength Push Press Find 1RM WOD 15:00min AMRAP 400m run 10 Hang cleans (135/75) 6 HSPU