Friday 6-28-19
Strength Push Jerks 3-3-3-3-3 WOD 15min 10-9-8-7-6-5-4-3-2-1 Front Squat (135/95) T2B Cashout– 50 Sit-Ups for time / OH tricep DB extension
Author Archive for: andrew
Entries by Andrew Gonzales
Thursday 6-27-19
Skill 1) Ring MU Progressions 2) Banded Front levers 3) Kipps on Rings WOD 3RFT 20 WB 7 Squat Snatches (135/95) 3 Ring Muscle Ups
Wednesday 6-26-19
Strength Back Squat 20-10-5-5-20 Heavy every set WOD 10min AMRAP 5 DL (275/185) 5 Box Jumps (30/24) 5 HSPU’s Cashout– Banded Hamstring curls
Wednesday 6-26-19
Strength Back Squat 20-10-5-5-20 Heavy every set WOD 10min AMRAP 5 DL (275/185) 5 Box Jumps (30/24) 5 HSPU’s Cashout– Banded Hamstring curls
Tuesday 6-25-19
Skill 1000m Row for Time WOD 18-16-14-12-10 Pull-ups Pushups 200m Run Cashout- Bicep curls
Monday 6-24-19
Strength Squat Cleans 3-3-3-3-3 AHAP WOD 13min AMRAP 6-9-12-6-9-12 Power Cleans (135/95) RX+ 155/115 Push Jerks Then, ME Burpees, remainder of time. Measure= Burpees Cashout= 50 unbroken Russian KBS -AHAP
Friday 6-21-19
Strength Bench Press 8-8-5-5-3-3 Heavy 8, 5, 3! WOD 10-9-8-7-6-5-4-3-2-1 C2B/ Pull-ups OHS (115/85)
Friday 6-21-19
Strength Bench Press 8-8-5-5-3-3 Heavy 8, 5, 3! WOD 10-9-8-7-6-5-4-3-2-1 C2B/ Pull-ups OHS (115/85)
Thursday 6-20-19
Skill DL 3-3-3-3-3 Work heavy than previous weeks 5’s Partner WOD 10 total Rounds or 20min, which ever comes first! Alternate Movements w/ partner 16 DB DB Front rack walking lunges (50/35) 20 American KBS (62/35) 6 Shuttle Sprints (20m)
Wednesday 6-20-19
Warm up Gymnastic kip Skill T2B/ K2E 10:00min EMOM 20sec of work / 40 sec rest Measure= Total Reps WOD 6RFT 10 Push Presses (95/65) 11 Burpees 12 Ring Rows Cashout– Practice Bar MU with bands