Wednesday 11-6-19
Strength Push Press 8-5-3-3-3 WOD “Sugar Daddy” 21-15-9 Deadlift (225/155) 400m run
Author Archive for: andrew
Entries by Andrew Gonzales
Tuesday 11-5-19
Skill Review Rope Climbs WOD 25min Time cap 80 DU’s 1 Rope Climb 70 Push-ups 1 Rope Climb 60 WBSU’s (20/14) 1 Rope Climb 50 Air Squats 1 Rope Climb 40 Hang Power Cleans (115/85) 1 Rope Climb 30 Burpees
Monday 11-4-19
Strength Back Squat 8-8-8-8-8 WOD “Fran” 21-15-9 Thrusters (95/65) Pull-ups *goal- pick a weight u can go unbroken in thrusters. Cashout– (25/20) bike Cals for Time
Halloween 10-31-19
Strength Hang Squat Snatch 3-3-2-2-1-1-1 Front Squat 2-2-2-2
Wednesday 10-30-19
Skill 20min establish 1 RM Bench Partner WOD 10 RFT Alternate movements of… -Row (20/15) -7 T2B + 6 Lunges jumps -15 DL (135/85) *must be unbroken- 3 burpee penalty
Tuesday 10-29-19
Skill Jump rope practice 9min EMOM 3x 30sec of work/ 30 sec of rest Min 1- Singles Min 2- Double Unders Min 3- Triple Unders WOD 20min AMRAP 200m Run 5 Clean and Jerks (185/115) 10 Burpees over bar
Monday 10-28-19
Strength OHS 8-8-8-8 WOD Complete in any order for time 75 Pullups 75 Air Squats 75 KBS
Thursday 10-24-19
Strength Bench Press 3-3-3-3-3 Complete a set of DB Row after each set 8 reps WOD 4 rounds 100m sled Push 10 GHD Sit-ups 50 DU’s
Wednesday 10-23-19
Strength Back Squat 15-8-2-2-8 WOD 50-40-30 WB (20/14) 30-20-10 DB Snatches (50/35)
Tuesday 10-22-19
Tabata WARM-up Skill Weighted Pull-ups 5-5-5-5 WOD 21min AMRAP 400m Run 3 Bar MU 12 Box Jumps (24/20) 15 Sit-ups * scale 9 Pull-ups Cashout– Bicep Curls 3×12