Tuesday 10-16-18
WOD 30min AMRAP 400m Run 21 T2B Run 200m 3 Rope Climb + 10 Burpees Run 400m 21 Dead Lifts (255/185) Rest 1min
Author Archive for: andrew
Entries by Andrew Gonzales
Monday 10-15-18
Strength Front Squat 3-3-3-3-3 -work to a Heavy 3. WOD 3RFT 20 S2OH (115/85) 25 WB (20/14) 100 m plate run Cashout– Tricep Pushdowns with bands
Friday 10-12-18
Skill Snatch Balance + OHS 2 x (1+4) 2 x (1+2) 2 x (1+1) *off Rack WOD 21-15-9 Squat Cleans (135/95) C2B Pull-ups *scale SC weight if needed, keep rep scheme, scale to pull-ups, jumping pullups and or Ring Rows Cashout ME unbroken WB (20/14)
Thursday 10-11-18
Skill Row 1000m for Time Partner WOD Complete in order 80 DL (135/95)/ partner planks 60 Burpee Box Jumps (24/20 Alternating) 40 T2B/ Wall sits 400m partner run (135/95) run w/ Barbell done to perform DL
Wednesday 10-10-18
Strength Clean Complex Squat Clean + Hang Squat Clean + FS + 2 Jerks Work to a Heavy set, complete at least 5 sets. 20min Time cap WOD 2RFT 15 Power Clean and Jerks (135/95) 40 DU’s 10 HSPU’s 40 Air Squats *scale= 4 Wall Climbs = 10 HSPU
Tuesday 10-9-18
Gymnastic Complex 1 Knee to Elbow + 1 T2B + 1 Kipping pull-up *add 1 rep each set 5 sets WOD For Time 500m Row 20 Pull-ups 20 Sit-ups 20 KBS (62/35) 400m Run 20 Pull-Ups 20 Sit-ups 20 KBS (62/35) 500m Row
Monday 10-8-18
Strength 3 Touch and Go Power Snatches 10:00min EMOM Min 1-5 @ 60% of 1RM Snatch Min 6-10 increase weight %60 or greater WOD 16min AMRAP 5 OHS (135/95) 10 Burpees over Bar 14 Sandbag ground to shoulder (alternate)
Friday 10-5-18
Strength Front Squat 5-5-5-5-5 WOD For Time 9-15-21-15-9 Hang Power Cleans (135/95) WB (20/14) Cashout– DB Frontal Raises/ Lateral raises
Thursday 10-4-18
No Skill WOD 20min AMRAP Run 200m 7 T2B 8 DL (225/165) 9 Box Jumps (30/24) Cashout– 30 Bicep curls
Wednesday 10-3-18
Warm up Barbell/ Snatch specific Strength Snatch (Squat) 20min to establish 1RM Then, Push Jerk (or Split) 20 min establish 1RM *off rack