Tuesday 10-2-18
Skill 4 x 400m Run 1min rest between sets WOD 100 DU’s 80 Sit-ups 60 Pushups 40 Back Extensions 20 Burpees 10 T2B 20min Time cap
Author Archive for: andrew
Entries by Andrew Gonzales
Monday 10-1-18
Strength Thrusters 8-6-4-2-1 Increase weight every set, work to a Heavy Thruster off the rack. WOD Repeat from June 4th, check sugar WOD for previous time 10-9-8-7-6-5-4-3-2-1 FS (135/95) C2B Pull-ups
Friday 9-28-18
Skill Bench Press 10-5-2-2-5-10 For Volume WOD “DT” 5RFT 12 DL 9 Hang Power Cleans 6 Push Jerks (155/105)
Thursday 9-27-18
Skill Back Squat 3-3-3-3-3 WOD 400m Run, then 6 Rounds of…. 10 T2B 10 Burpees
Wednesday 9-26-18
Strength Push Jerks 3-3-3-3-3 WOD 11min AMRAP Run 100m run 3 Squat Cleans (185/115) 1 Rope Climb
Tuesday 9-26-18
Tabata Warm-Up Skill Deadlift 3-3-3-3-3 WOD “Jackie” For time 1000m Row 50 Thrusters (45/35) 30 Pull-ups
Monday 9-24-18
Warm-up Barbell warm-up Strength Squat Snatch 3-3-3-3-3 WOD 2RFT 21 OHS (95/65) 100 DU’s 50 Sit-ups 18:00min Time cap
Friday 9-21-18
Strength 10:00min EMOM 2 Squat Cleans @ 70+% Same weight throughout WOD 6min AMRAP 5 Power Cleans (165/115) 8 Wall Balls 3min rest 400m sprint for time
Thursday 9-20-18
Strength Bench Press 8-8-8-8-8 WOD 12:00min to complete in any order 75 OH Plate reverse Lunges (45/25) 50 Pull-ups (RX+ 100 Pull-ups) 50 Burpees on Plate Cashout– Lateral raises/ Dips
Wednesday 9-18-18
Strength DL 5-5-5-5-5 Work to a Heavy 5 Partner WOD-alternate movements Complete 8 rounds Cal Row (15/12) 5 Power Snatches + 7 OHS (95/65) 30 DU’s Cashout– 2×10 reverse hyper extensions