Friday 9-6-19
Strength Close grip bench 8-8-8-8-8 Single arm DB standing Press 10-10-10 DB Chest Flys 10-10-10 Lateral Raises 10-10-10 WOD For Time 25 Burpees 100 DU’s 25 Burpees 6min Time cap
Author Archive for: andrew
Entries by Andrew Gonzales
Thursday 9-5-19
Skill Warm up for Snatches for WOD Group BB Warm up WOD 6 Rounds of… 200m Run 3 Squat Snatches (155/95) 8 C2B Rest 2min *want good recovery Every round so you can start every round in a Sprint. Score is total time including rest.
Wednesday 9-4-19
Strength Back Squat 10-10-10-10 WOD Complete in any order For Time 100 WB (20/14) 75 KBS 50 cal Row
Tuesday 9-3-19
Strength Power Cleans Touch and go’s 3-3-3-3-3 WOD 12min AMRAP 6 DL (255/165) 12 Pushups 9 T2B Cashout– Work On Ring Dips and L-sits
Monday Labor Day “31 Hero’s”
AMRAP (with a Partner) in 31 minutes 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) Partners alternate 400m sandbag run (45/25 lb) Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab […]
Saturday beach bod 8-30-19
Close grip bench 4×12 DB Row 4×12 —- Strict Pullups 4×12 DB seated press 4×12 —- Frontal raises 3×12 Lateral raises 3×12 Rear Delt flys 3×12 —- BB curls 4×15 OH dB tricep Ext 4×15 DB Reverse curls 4×15 Banded tricep Ext 4×15
Friday 8-30-19
Open Prep WOD 17.1 + Pullups 30min Time cap 10 DB Snatches (50/35) 15 Burpee Box Jumps (24/20) 12 Pull-Ups 20 DB Snatches 15 Burpee Box Jumps 12 Pullups 30 DB Snatches 15 Burpee Box Jumps 12 Pullups 40 DB Snatches 15 Burpee Box Jumps 12 Pullups 50 DB Snatches 15 Burpee Box Jumps 12 […]
Thursday 8-29-19
Strength 1) Front Squats 3-3-3-3-3-3 *50m farmers carry between each set 2) Power Cleans from blocks (above knee) 2-2-2-2-2
Wednesday 8-27-19
Skill 1000m row for time WOD Partner WOD Alternate movements with partner until 10 complete rounds are done. 10 total. 10 Power Snatches 15/12 Cal Row 30 DU’s
Tuesday 8-27-19
Strength Push Jerks 5-5-5-5-5 WOD 10min AMRAP Ascending Ladder by 1 starting at 1 of… T2B Burpees Cashout– 50 Pushups