Tuesday 5-21-19
Strength Front Squat 2-2-2-2-2 WOD 18-15-12-9-6 T2B Box Jumps (24/20) 200m Run
Author Archive for: andrew
Entries by Andrew Gonzales
Monday 5-20-19
Strength Strict weighted pull-ups 4×8 WOD 4 Rounds of… 10 Clean and Jerks (135/95) 40 DU’s Then, 40 Burpees 15min Time cap, Cleans must be Touch and go’s. Hands must stay on bar. Cashout– DB Row 3×8
Friday 5-17-19
Strength Back Squat Attempt to complete 100 Back Squats in 10min. Rerack as often as needed. (185/105) WOD Complete in any order 1 mile run 50 S2OH (135/95) 50 Pull-ups
Thursday 5-16-19
Strength Snatch Complex 1 Hang Squat + 1 OHS 20min to work to AHAP WOD 6min AMRAP 25 KBS (62/35) 10 HSPU’s Rest 2min 6min AMRAP 12 Hang Power Snatches (95/65) 8 Burpees over Bar Cashout– 60 Sit-ups for time
Wednesday 5-15-19
Skill Pistols and Double Unders Progressions WOD 18min Time cap 40 OH Plate Lunges 1 Rope Climb 40 Power Cleans (135/95) 1 Rope Climb 40 DU’s 1 Rope Climb 40 T2B 1 Rope Climb Cashout– 1 min of Bar MU’s
Tuesday 5-14-19
Strength Push Press 3-3-3-3-3 WOD 50 DB Snatches (50/35) 50 Box Jump overs (24/20) 400m Run 40 DB Snatches 40 Box Jump overs (24/20) 200m Run 30 DB Snatches 30 Box Jump overs 100m Run
Monday 5-13-19
Strength Squat Cleans 2-2-2-2-2 WOD “Cindy” with vest 20min AMRAP 5 Pull-ups 10 Pushups 15 Air Squats
Friday 5-10-19
Strength Establish 1 RM OHS 20min Time cap WOD “Karen” For Time 150 WB (20/14) Would like to Welcome Jessica to the box. Newest member as of Thursday!
Thursday 5-9-19
Strength/ Skill Alternating skill 10min EMOM Odd- 20sec of T2B (ME Reps) Even- 5 DL (275/185) Measure- Total t2B WOD 8 Min AMRAP 3 Hang Squat Cleans (185/115) 5 C2B 7 Burpees Cashout– 400m sprint for Time
Tuesday 5-7-19
Bench 8-5-2-5-8 Measure total volume WOD 15min AMRAP 30 Push Jerks (115/85) 40 Push ups 40 sit-ups 30 Hang Power Cleans (115/85) Cashout 20 Ring Dips + 20 Lateral raises