Wednesday 6-5-19
Strength 10min EMOM 2 Back Squats 80-85% WOD Complete in any order For Time 30 Squat Snatches (135/95) 60 C2B 90 Cal Row
Author Archive for: andrew
Entries by Andrew Gonzales
Tuesday 6-4-19
Skill “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken DU, must complete each set unbroken before u can move on 15min Time cap WOD 10min AMRAP Ascending Ladder by 1 starting at 1 of… HSPU Box Jumps (30/24) DL (225/135) Measure total reps Cashout– 3×10 Ring Dips
Monday 6-3-19
Strength Temp Front Squats 5-5-5-5-5 (2-2-1-0) WOD For Time 80 WB 60 KBS (53/35) 40 Push-ups 20 Power Cleans (155/105) 400m Run 18min Time cap
Friday 5-31-19
Strength Power Snatches 5-4-3-2-1… Work to a Heavy 1 Power Snatch WOD 3RFT 18 Power Snatches (75/55) 18 Burpees over bar *can drop bar above waist Cashout– 2 min of Strict pullups
Thursday 5-30-19
Strength Back Squat 8-8-8-8-8 65-70% of 1RM WOD 10-9-8-7-6-5-4-3-2-1 Squat Cleans (135/95) T2B Cashout– 3×10 Lateral raises
Wednesday 5-29-19
Strength/ Skill 10:00min EMOM Even 5 DL (315/205) ODD – ME DU’s 30sec WOD 15min AMRAP 7 S2OH (155/105) 15 Box Jumps (24/20) 200m Run
Tuesday 5-28-19
Skill Turkish Get ups WOD Row 700m then, 50-40-30-20 Russian KBS Sit-ups Cashout– 4 side planks 1min each (2 each)
Friday 5-24-19
Warm up Barbell Warm Up Strength 1) Squat Clean and Jerk 3-3-2-1-1-1 20min establish heavy 1 *work up to 90% or greater 2) Bench Press 5-5-5-5-5
Thirsty Thursday 5-24-19
Skill Rope Climbs Partner WOD 30min AMRAP Of…. Show up to find out 😜
Wednesday 5-22-19
Strength Push Press 2-2-2-1-1-1 WOD 7min AMRAP 15 WB (20/14) 8 DL (225/135) Rest 3min 7min AMRAP 8 OHS (95/65) 15 Pull-ups Cashout– 55 WBSU’s unbroken- for “Brady”