Friday 12-20-19
WOD 30 min AMRAP 9 Power Snatches (95/65) 12 OHS (95/65) 7 Pull-ups 1 Rope Climb 100m sand bag run Rest 1min
Author Archive for: andrew
Entries by Andrew Gonzales
Thursday 12-19-19
Strength Back Squat 10-5-3-3-5-10 WOD For Time 10 Burpees 20 T2B 40 Sit-ups 60 Russian KBS (62/35) 40 Sit-ups 20 T2B 10 Burpees
12-18-19
Strength DL 5-3-1-1-1… Establish 1RM 20min WOD 18-15-12-9-6 Hang Power cleans Push Jerks (135/95)
Tuesday 12-17-19
Skill Pull-ups (Weighted) 5-5-5-5-5 WOD “Jacob Morris” 50 WB 40 Cal row 30 DB snatches 20 box Jumps overs 15 Bar MU’s Cashout– bicep curls
Monday 12-16-19
Strength Hang Squat Snatch 2-2-2-2-2 Complete at least 5 working sets WOD 5min AMRAP 7 FS (115/75) 3 Wall walks 25 DU’s Rest 2min 5min AMRAP 7 FS (135/85) 3 Wall Walks 25 DU’s Rest 2min 5min AMRAP 7 FS (165/105) 3 Wall walks 25 DU’s
Friday 12-13-19
Warm up Agility Drills WOD 10 RFT 5 Bench Press (185/105) 10 Ring Rows 200m run
Thursday 12-12-19
Strength Clean Complex 1 Squat Clean + 2 Front Squats + 1 hang squat clean WOD 14min AMRAP 16 DB OH walking lunges (50/35) 10 T2b 1 Sled push Cashout– 25 GHD Sit-ups
Wednesday 12-11-19
Strength 10:00 min EMOM 2 DL @ 85% of 1RM WOD 10-9-8-7-6-5-4-3-2-1 Push Jerk (155/105) Box Jump (30/24) DU x 5 (50-45-40…etc)
Tuesday 12-10-19
Partner “Angie” plus 1mile With a partner, for Time 100 Pull-ups 400m run 100 Push-ups 400m run 100 sit-ups 400m run 100 air squats 400nm run *all 100 reps will be broken up amongst partners. Once completed, the runs must be done together.
Monday 12-9-19
Strength OHS 3-3-3-3-3 WOD 3RFT 20 WB (20/14) 5 Clean and Jerks (205/125) 15 Burpees 1 min rest