Friday Fun 9-20-19
Strength Back Squat 5-5-5-5-5 WOD RX = complete in order/ scale = complete in any order (scale weight and movements as needed) For Time 100 WB (20/14) 80 Russian KBS (62/35) 60 Pull-Ups 40 Power Cleans (115/85) 20 T2B
Author Archive for: andrew
Entries by Andrew Gonzales
Thursday 9-19-19
Strength Push Jerk 3-3-2-2-1-1 Find Heavy push or Split Jerk WOD 3-6-9-3-6-9-3-6-9 DL (225/155) HSPU’s 14min Time cap
Wednesday 9-18-19
Strength 4 Team Sled Relay 10:00min AMRAP Minimum of 3 per team. Partner WOD 18min AMRAP Alternate movements 3 Squat Cleans / 1 Rope climb (185/115) 20 WBSU 8 Burpees over Bar
Tuesday 9-17-19
Skill Gymnastic Complex 1 Kipping Pull-Up + 1 T2B RX+ 1 Butterfly + 1 T2B 8min EMOM – add 1 rep every min. WOD 15min AMRAP 25 Push-ups 15 Strict Pull-Ups 75 DU’s
Monday 9-16-19
Skill GHD Sit-Ups and back Ext. Proper set up/ usage WOD “Nancy” 5RFT 400m Run OHS (95/65) Scale options 200m Run/ Lighter OHS Or, 100m Farmers carry / lighter OHS
Friday the 13th 2019
Strength 10min EMOM Squats Clean 1 @ 80-85% WOD 13min AMRAP 4 Hang Squat Cleans 4 Push Jerks 4 Front Cleans 4 Ring Dips (135/95)
Thursday 9-12-19
Strength Back Squat 8-8-8-8 Heavy than previous weeks 10’s WOD For Time 3-6-9 Power Snatches (95/65) T2B 3-6-9 Power Snatches (115/75) T2B 3-6-9 Power Snatches (135/95) T2B 3-6-9 Power Snatches (155/115) T2B
Wednesday 9-11-19
Strength Bench 10-8-6-4-2 WOD For Time 2 Rounds of 50 DU’s 25 Sit-ups Then, 2 Rounds of 40 Push-Ups 20 Sit-ups Then 2 rounds of 30 WB 15 Sit-ups
Tuesday 9-10-19
Warm up Agility Ladder Conditioning 4 x 400m Sprints 1min rest between each set. Measure= Total time WOD Open Workout 14.3 8min AMRAP 10 DL (135/95) 15 Box Jumps 15 DL (185/135) 15 Box Jumps 20 DL (225/155) 15 Box Jumps 25 DL (275/185) 15 Box Jumps 30 DL (315/205) 15 Box Jumps 35 DL […]
Monday 9-9-19
Strength Push Press 8-8-8-8 WOD Benchmark “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull-Ups Cashout– 1min ME T2B (Happy Bday Sarah B.)