Monday 5-6-19
Strength FS 3-3-3-3-3 Work to a Heavy set WOD 5RFT 20 Pullups 30 Air Squats 100m Plate Run (45/25) 20min Time cap Cashout– DB hammer curls 3×10
Author Archive for: andrew
Entries by Andrew Gonzales
Wednesday 5-8-19
Strength Snatch Complex 1 Hang Power 1 Hang Squat 1 Floating Squat 1 touch and go squat 1 OHS Complete 5-7 Heavy sets WOD 1 min OHS (95/65) 1 minDU’s 1min of Box Jumps (30/24) 1 min Cal ROW 1 min rest Cashout- 30 GHD back Ext and 30 GHD sit-ups
Friday 5-3-19
WOD “Speed date gone bad” 7min of “Fran” 7min of “Grace” 7min of “Diane” Fran= 21-15-9 (95/65) Thrusters Pullups Grace= 30 Clean and Jerks for Time (135/95) Diane= 21-15-9 DL (225/135) HSPUS Rest 1min between WODS to allow for plate change. Measure= Total time and reps If you don’t finish all three Benchmarks in allotted […]
Thursday 5-2-19
Strength Back Squat 5-5-5-5-5 WOD Tabata Format 8 rounds of same movement. Then move to next movement. Score is lowest score for each movement, add those up. OH Walking Plate lunge (45/25) KBS (53/35) Sit-ups DU’s
Wednesday 5-1-19
Strength Push Press 5-5-5-5-5 AHAP Goal- go heavy then previous weeks 8’s WOD 5 Rounds of 3min EMOM Format 3 Squat Snatches 5 T2B 7 WB 9 Burpees *increase weight every round for snatch. Cashout- 3×5 Weighted dips
Tuesday 4-30-19
WOD 18min AMRAP 10 DL (185/125) 10 C2B 10 Box Jump overs (24/20) Rest 3min Then, complete 3 Rounds of Row 300m AFAP 1 min DB Row R 1 min DB Row L (Focus on quality of reps, not quantity)
Monday 4-29-19
Strength Squat Cleans 3-3-3-3-3… Must be a touch and go. Increase weight every set if possible. Complete at least 7 sets. WOD 3RFT 21 Thrusters (115/85) 400m Run Cashout– 75 Push-ups for time
Friday 4-26-19
Skill 800m Run x 2 Rest 2min between runs, measure = Total time WOD Partner WOD Alternate movements with partner 18min AMRAP A) cal Row (15/12) B) 8 C2B C) 30 DU’s Cashout– 4×8 Bicep curls
Thursday 4-25-19
Strength Walking DB front lunges AHAP 3 sets – 150ft Total Weight step ups 3 x 12 AHAP WOD 5 Rounds of golf 50 WB (20/14) 50 Bench Press (135/95) 50 KBS (62/35) 50 Air Squats 50 Burpees Every time you break a movement to rest it will count as a stroke. Measure is to […]
Wednesday 4-24-19
WOD 20min EMOM 2 Power Cleans (225/135) 5 T2B (RX+ = 2 Muscle UPS) Then, 10min to establish 2RM DL Must be Touch and Go. Can attempt as many attempts as possible in 10min time frame.