Tuesday 1-15-19
Strength Strict Press 8-8-8-8-8 Work to Heavy set WOD For Time 20 Power Cleans (155/115) 50 DU’s 30 Knees to Elbows 50 DU’s 20 Power Cleans (155/115) Cashout– Lateral raises 3×10 and weight Dips 3×5
Author Archive for: andrew
Entries by Andrew Gonzales
Monday 1-14-19
CF4P Benchmark WOD For Time *note any scaling for retest purpose For Time 500m Row 20 Pull-ups 20 DL (225/135) 20 Sit-ups 20 WB (20/14) 20 Burpees 20 KBS (62/35) 400m Run
Friday Open Season Practice 1-11-19
Skill Warm up for Heavy Clean and Jerk 15min *Work up to 75% of goal for 15.a WOD Open WOD 15.1 9min AMRAP 15 T2B 10 DL (115/85) 5 Power Snatches (115/85) Then, 15.a 6min to establish 1RM Clean and Jerk
Thursday 1-10-19
Skills Pull-ups 8min EMOM 15sec of Work/ 45 sec of rest Measure= ME Total Pull-ups Partner WOD 20min AMRAP Alternating movements Cal Row (20/15) 15 Bench Press (135/95) 10 Burpee Box Jumps Cashout– 50 Sit-ups for Time
Wednesday 1-10-19
Strength Push Jerk/ or Split Jerk 1-1-1-1-1… 20min to establish 1RM WOD 4RFT 5 Squat Cleans (155/105) 3 Wall Walks (RX+ 9 HSPU’s) 1 Rope Climb
Tuesday 1-8-19
Skill “Flight Simulator” DU’s unbroken 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 10min to see how far you can get…. Half Simulator for scale…. WOD 15 min AMRAP 200m Run 7 T2B 10 Burpees
1-7-19
Strength Back Squats 20-12-8-12-20 Work heavy as possible every set WOD “Isabell” 30 Snatches For time (Power) (135/95)
Friday 1-4-19
Strength Snatch Complex 1 Squat Snatch + 2 Hang Squat Snatches + 1 OHS Work to a Heavy set. 20min Time cap WOD 6min AMRAP Ascending Ladder by 3… 3,6,9,12,etc -Clean and Jerk -Box Jumps (24/20) Cashout– 100 DU’s for Time
Thursday 1-3-18
Skill Rowing Discuss finding drag Row 3000m with Partner Alternate every 500m WOD 2 RFT 10 Burpees 20 DL (225/155) 30 Push-ups 40 WB
Wednesday 1-2-19
Strength Thrusters 3-3-3-3-3 Off the rack, work to a Heavy 3. WOD For Time 21-15-9-15-21 Hang Power Cleans (115/85) Sit-ups Pull-ups Cashout– group stretch