Monday 7-29-19
Strength Front Squat 5-5-5-5-5 WOD For Time 100 KBS (62/35) 80 DU’s 60 Sit-Ups 40 OH Walking Plate Lunges 20 HSPU’s
Author Archive for: andrew
Entries by Andrew Gonzales
Friday 7-26-19
Strength DL 5-5-3-3-3-3 Work to a Heavy 3, must be a touch and go. WOD 12min AMRAP 7 Hang Power Clean (155/115) 20 Air Squats 8 Burpees Cashout– 1RM Turkish Get Up 8 Walking Single arm KB Lunges.
Thursday 7-25-19
Strength 5 Sets of 8 Bench Press 8 Banded Pull-Ups Then, 5 sets of 8 Seated DB Press 8 DB Row (each side) Then, 3×10 DB Lateral Raises 3×10 DB Rear Delt Flys 3×10 DB Frontal Raises Then, 4sets of 10 Dips or Banded tricep Ext. 10 BB Bicep curls 30 GHD Sit-ups
Wednesday 7-24-19
Strength Back Squat 5-5-5-5-5 3 sets greater/ or equal to 75% of 1RM WOD 3RFT Sprint 200m 10 OHS (115/85) 10 T2B
Tuesday 7-23-18
Strength Push Jerk / Split Jerk 6 (1+1) Off Rack, work to a Heavy set, but priority is technique WOD As many reps as possible… 2min of Pushups 2min of Sit-ups 2min of DU’s 2min of WB 2min Rest 2min Pushups 2min sit-ups 2min DU’s 2min WB
Monday 7-22-19
Strength Power Cleans Touch and Go’s 3-3-3-3-3 WOD 10-9-8-7-6-5-4-3-2-1 Front Squats (155/115) C2B Pull-Ups
Friday 7-19-19
WOD “Diane” 21-15-9 DL (225/135) HSPU’s Post WOD Strength Push Press 5-5-5-5-5
Thursday 7-18-19
Skills For Time 400m Run 400m Row 400m Run WOD For Time 5-7-9-12-9-7-5 T2B Burpees Then, 3 Rounds of 15 Box Jumps (24/20) 1 Rope Climb
Wednesday 7–17-19
Strength 15min EMOM Every 90 sec, 1 Squat Snatch Add after every successful attempt. 5-10# WOD 8 RFT 3 Squat Cleans (185/125) 5 Bench Press (185/125)
Tuesday 7-16-19
Strength Ring Rows 8-8-8-8-8 WOD 14min AMRAP 20 Pull-Ups 40 KBS (53/35) 60 DU’s Cashout– Single arm DB Row