Friday 11-22-19
Skill Broad jump For measure WOD 22min AMRAP 10 Clean and jerks (135/95) 15 T2B 20 cal Row 50 DU’s
Author Archive for: andrew
Entries by Andrew Gonzales
Thursday 11-21-19
Strength 1) Snatch Complex 7 sets – increase weight Low Hang High pull + hang Power snatch + touch and go Squat Snatch + hang squat snatch 2) Front Squats 2-2-2-2 @ 85%
Wednesday 11-20-19
Skill Handstand Holds Handstand walks WOD Ascending ladder by 1 starting at 4reps 9min AMRAP Strict Press (95/65) Burpees Box jumps (24/20) Cashout– dips 2 sets of ME
Tuesday 11-19-19
Skill Goal-warm up Cleans and pull-ups Tabata 1) BB Hang Power cleans 2) Kips off rig 3) skater dudes 4) ring rows WOD 8 Rounds of 3 Power Cleans 10 Pull-ups 200m run Rest 2min after every set Cashout- 3×10 BB bicep curls Goal- work up to a Heavy 3 RM PC and take now […]
Monday 11-18-19
Strength Back Squat 5-5-5-5-5 WOD 5RFT 20 WB (20/14) 10 DL (225/135)
Thursday 11-14-19
Strength Strict Press 10-8-6-4-2 WOD 5 rounds for time 8 FS (115/85) 8 Push Press (115/85) 8 DL (115/85) RX+ (135/95) Must rest every 3min, for 1 min. Rest min 3-4 Rest min 7-8 Rest 11-12 Or until completed. Cashout– banded tricep ext 3×10
Wednesday 11-13-19
Skill Pull-ups 5-5-5-5-5 Goal- strict Pullups with a 3 second negative. Use partner assisted if needed or use pull up accessory bar. * between each set do dip support with a knee to waist, 8 reps WOD 13min AMRAP 15 T2B 2 Sled Pushes (4 plates/2 plates) Scale T2B= WBSU Scale sled= sand bag run
Tuesday 11-12-19
Strength OHS 5-5-5-5-5 Complete 8 GHD sit-ups after each set. WOD 18-15-12-9-6 Power Snatches (95/65) Run 200m
Monday 11-11-19
Hero WOD Lt. Brad Clark For Time Buy-In: 95 Double-Unders 6 Rounds of: 10 Single Arm Dumbbell Clean-and-Presses (50/35 lb) (alternating) 11 Burpees 18 Weighted Lunges (50/35 lb) (alternating) Cash-Out: 95 Double-Unders Background: This workout is dedicated to Lt. Brad Clark, Hanover County Fire and EMS (VA), who made the ultimate sacrifice in the line of […]
Thursday 11-7-19
Strength 8min EMOM HSPU’s Pick a rep scheme u can do unbroken / under 20 sec. Example- 3 HSPUS EMOM for 8min WOD 5 Rounds of… 5 Squat Cleans (135/95) 5 T2B 5 Box jumps (24/20) 5 burpees Rest 1min Goal- no more than 1-1 work test ratio