Wednesday
Strength Back Squat 20-20-20 Work to the heaviest set u think u can do! WOD 3 Rounds of 1min OHS (135/95) 1 min pull-ups 1 min of sit-ups 1 min Burpees 1 min rest Measure= Total Reps
Author Archive for: andrew
Entries by Andrew Gonzales
Tuesday 3-26-19
Warm-up Agility Drills Skill 400m Run x 4 Rest 1min after every run WOD 9min AMRAP 7 Clean and Jerks (135/95) 9 Box Jump overs (24/20) Cashout– 20 Pull-ups
Monday 3-25-19
Strength Squat Snatch 3-3-3-3-3 WOD 2RFT 50 WB (20/14) height (10’/9′) 40 DU’s 30 KBS (62/35) 20 T2B RX+ 1 Squat Clean after each set (205/145) 20min Time cap
Thursday 3-21-19
Skill Row 1000m for Time WOD 15min AMRAP 15 Box Jumps (24/20) 25 Russian KBS (53/25) 10 Burpees to plate 1 Rope Climb
Wednesday 3-20-19
Skill Push Jerk + Split Jerk 5 (2+1) WOD 3 RFT 15 DL (245/155) 18 DB Hang Clean and Press (50/35) *9 in each arm Cashout– ME HS hold
Tuesday 3-19-19
Skill DU Practice 100 for time + ME DU unbroken WOD 1/2 Murph Run 800m Then, 150 Air Squats 100 Push-ups 50 Pull-ups Then Run 800m RX+ full “Murph” or 3/4 35min Time cap
Monday 3-18-19
Strength Front Squats 12-8-2-8-12 WOD 10min AMRAP 400m Run With remaining time AMRAP of… 7 Clusters (115/95) 9 T2B Measure= Total Rounds
Thursday 3-14-19
Strength 1 Back Squat 5-5-5-5-5 Strength 2 Bench Press 3-3-3-3-3
Wednesday 3-13-19
Skill 50 Banded Strict Pull-ups Or 50 seated Banded lat pulldowns + Ring MU Progressions WOD 10 RFT Partner WOD Alternate movements Cal Row (20/15) 8 DL (185/125) + 6 Burpees over bar 15 Kipping Knees to Elbows
Tuesday 3-12-19
Warmup Hip Mobility/ Barbell Strength Squat Cleans 2-2-2-2-2 Go heavy than previous 3. WOD 100 DU’s 80 DB Snatches (50/35) 60 Box Jumps (24/20) 40 Hang Power Cleans (135/95) 20 T2B Cashout– Banded Hamstring curls