Friday 12-6-19
Strength Back Squats 5-5-5-5-5 WOD For Time 21-15-9 Thrusters (75/55) Pull-ups Rest 3min 12-9-6 Thrusters (95/65) C2B Goal- be able to go fast first 21-15-9. Scale by doing ring rows if in able to do pull-ups. Cash out- Bicep curls
Author Archive for: andrew
Entries by Andrew Gonzales
Thursday 12-5-19
Partner WOD 1000m row with partner 1 partner planks Then, Complete 6 rounds of… (Alternating movements) 8 T2B 10 DL (225/135) 8 Box Jumps (30/24) Then complete (in any order) 100 Russian KBS (70/45) 50 Burpees 5 Rope Climbs
Thursday 12-5-19
Partner WOD 1000m row with partner 1 partner planks Then, Complete 6 rounds of… (Alternating movements) 8 T2B 10 DL (225/135) 8 Box Jumps (30/24) Then complete (in any order) 100 Russian KBS (70/45) 50 Burpees 5 Rope Climbs
Wednesday 12-4-19
Strength Snatches 3-3-3-3-3 20min time cap Option 1) Strength FS 2-2-2-2 85-90% Option 2) 8min AMRAP 5 Power Snatches (95/65) 12 WB (20/14)
Tuesday 12-3-19
Strength Strict press 5-3-1-1-1… WOD For Time 6-9-12-9-6 HSPU’s 25 DU’s (every round) Then, 40 Pushups
Monday 12-2-19
Strength Dead Lift 5-5-5-5-5 Must be touch and go. WOD For Time 400m run 2 rounds 9 Squat Cleans (135/95) 15 WBSU’s (20/14) Run 200m 2 Rounds 9 Squat Cleans (135/95) 15 WBSU’s (20/14) Run 400m
Black Friday 11-29-19
Back Squat 100 reps in 10 min (185/105) WOD 40-30-20 DB Snatch Cal row/ or bike (50/35)
Wednesday pre Thanksgiving 11-27-19
Warm-up Kickball WOD “Filthy Fifty” 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back Extensions 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders
Tuesday 11-26-19
Strength Strict press 3-3-3-3-3 WOD 8RFT 5 Bench Press 3 Power Cleans (185/115) Cashout– 20 bike cal for time
Monday 11-25-19
Strength DB weighted step ups 12-12-12-12-12 Pick a weight that is challenging, step tall on the box before opposite foot touches box. WOD 15min AMRAP 10 DL (135/95) 8 pull-ups 6 Pistols 4 burpees over bar Cashout– 30 GHD back ext