Halloween 10-31-18
Strength Bench 8-8-8-8-8 WOD 8min AMRAP 12 OHS (95/65) 30 DU’s Rest 2min 2min AMRAP ME Push Ups
Author Archive for: andrew
Entries by Andrew Gonzales
Tuesday 10-30-18
Skill Pull-ups/ Chest to bar/ Bar MU’s WOD Run 200m 10 Power Cleans (155/95) 1 Rope Climb Rest 1min Run 200m 8 Power Cleans (185/105) 1 Rope Climb Rest 1min Run 200m 6 Power Cleans (205/115) 1 Rope Climb Rest 1min Run 200m 4 Power Cleans (225/125) 1 Rope Climb Rest 1min Run 200m 2 […]
Monday 10-29-18
Strength Push Press 5-5-5-5-5 WOD 2RFT 40 KBS (62/35) 30 FS (95/65) 20 Knees to Elbows 10 HSPU’s
Friday 10-26-18
Warm up Strength Back Squats 15-8-3-8-15 Go Heavy As possible each set, go heavier on 3 than previous weeks 5. WOD 3RFT 15 DL (225/135) 25 WB (20/14) Cashout– 3min plank
Thursday 10-25-18
Dynamic Warm up/ agility Skill 4 x 400m Run Rest 1min between sets. Scale= 4 x 200m or 4 x 400m row WOD 5RFT 7 T2B 10 Box Jump overs (24/20) 6 Turkish get-ups (45/25) Cashout– practice HS holds
Wednesday 10-24-18
Strength Clean Complex Below knee Hang PC + below knee SC + SC + FS 5 Sets WOD 7:00min AMRAP 3 Hang Squat Snatches (135/85) 35 DU’s RX+ (155/95)
Monday 10-22-18
Skill “Grace” 30 Clean and Jerks for Time (135/95) WOD 18-15-12-9 Thrusters (95/65) Burpees RX+ (115/85)
Friday 10-19-18
Back Squat 20-10-5-10-20 Measure total volume WOD 3RFT 20 DB Walking Lunges (50/35) 30 Sit-ups 10 HSPU’s
Thursday 10-18-18
Skill Ring MU progression WOD 10:00min AMRAP Ascending Ladder by 3 starting at 3 3-6-9-12… Hang Power Snatches (95/65) Pull-ups Burpees
Wednesday 10-17-18
Skill Pistols WOD 20:00min / EMOM Every 2:00min (10 Rounds) Complete…. 2 Squat Cleans @ 80-85% 3 Bench Press (185/105) RX+ (225/135) 20 DU’s *remainder time rest. Goal= rest 1 full minute each round after work is complete.