12-31-18
Strength DL 2-2-2-2-2 CF4P “First WOD” 10min AMRAP 7 OHS 40 DU’s 10 Burpee Box Jump Overs
Author Archive for: andrew
Entries by Andrew Gonzales
Friday 12-28-18
Strength Squat Cleans 2-2-2-2-2 WOD 3 Rounds of… 1min Cal Row 1min DU’s 1min T2B 1min Hang Power Snatches (95/65) 1 min Rest
Thursday 12-27-18
Strength Push Jerk 3-3-3-3-3 WOD 12min AMRAP 20 KBS 12 Push-ups 1 Rope Climb Cashout– 50 Plate Russian ab twist (25/15)
Wednesday 12-26-18
Strength Weighted pull-ups 5-5-5-5-5 WOD For Time 400m Run 30 Back Squats (185/135) 400m Run 30 Front Squats (155/105) 400m Run 30 OHS (135/85 400m Run Scale weight as needed M (115/95/75) F (95/75/55)
Christmas Eve 12-24-18
“12 days of Christmas” WOD 1- Bear Complex 2- Turkish Get ups 3- Burpees 4- Box Jumps 5- Power Snatches 6- WB 7- T2B 8- Sit-ups 9- Pushups 10- Pull-ups 11-OHS 12- HSPU’s RX (115/85). RX+(135/95) The rep scheme goes as follows 1 2, 1 3, 2, 1 4, 3, 2, 1 5, 4, 3, […]
Friday 12-21-18
Strength BB Walking Lunges (on back) 8-8-8-8-8 Increase weight every set WOD “Macho Man” EMOM as long as you can, up to 20min 3 Power Cleans 3 Front Squats 3 Push Jerks (185/135) Scale as needed to complete at least 10 rounds. Score is total number of rounds completed before becoming unable to complete a […]
Thursday 12-20-18
Skill 1000m row for time WOD 3RFT 36 WB (20/14) 18 Pull-ups 400m Run Rest 1min
Wednesday 12-19-18
Strength Front Squat 5-5-5-5-5 WOD 10-9-8-7-6-5-4-3-2-1 DL (225/155) T2B Cashout– 50 Sit-ups for time
Tuesday 12-18-18
Skill 8min EMOM HSPU’s Pick a rep count u can stay with whole 8min. No more than 30 sec of work. Example 3 HSPU’s for 8min EMOM. WOD 18-15-12-9-6 S2OH (135/95) KBS (53/35) 200m Run Ring Rows 20min Time cap
Monday 12-17-18
Strength Squat Clean 3-3-3-3-3 3+ sets at 80% or greater/ work to Heavy 3 Reset every rep (not touch and go) WOD 13min AMRAP 8 OHS (95/65) 25 DU’s 6 Burpees over bar