Tuesday 9-18-18
Skill Pull-ups Hollow body, kips, butterfly, etc. drills to improve… WOD 6RFT 10 T2B 16 Box Jump overs (24/20) 100m plate run 20min Time cap Cashout– 2min Side Planks
Author Archive for: andrew
Entries by Andrew Gonzales
Monday 9-17-18
Strength Back Squat 5-5-5-5-5 Work up to heavy 5. Go heavier then previous week 8’s WOD 2- 6min AMRAP 5 Hang Squat Cleans (135/95) 7 Push Jerks (135/95) 9 Ring Dips/ Strict Push ups 1min rest between AMRAP’s. Restart where you leave off. Measure= Total Rounds plus reps.
Friday 9-14-18
Strength Snatch 5-5-5-5-5 Work up to a Heavy set of 5. 25min Time cap WOD For Time 21- DL (225/145) 21- pull-ups 50 DU’s 15- DL 15- Pull-ups 40 DU’s 9- DL 9- Pull-ups 30 DU’s 12min Time cap
Thursday 9-13-18
Skill Rope Climbs WOD For Time Run 200m 10 Power Cleans (135/95) Run 200m 8 Power Cleans (155/115) Run 200m 6 Power Cleans (185/135) Run 200m 4 Power Cleans (205/145) Run 200m 2 Power Cleans (225/155) 20min Time cap
Wednesday 9-12-18
Strength Push Jerk 5-5-5-5-5 WOD 16min AMRAP 80 WB (20/14) 60 Sit-ups 40 SDHP (95/65) 20 T2B Measure= Reps completed at Time cap Cashout– ME Pull-ups 1min
Tuesday 9-11
9-11 Tribute WOD FOR TIME 2001m Run (1.25 miles) 11 Box Jumps 11 Thrusters (125/85) 11 C2B 11 Power Cleans (170/115) 11 HSPUS 11 KBS 11 T2B 11 DL (170/115) 11 Push Jerks (110/75) Row 2001 meters
Monday 9-10-18
Strength Back Squat 8-8-8-8-8 Work up to a Heavy set of 8 WOD 18-15-12-9-6 Box Jumps (20/14) Burpees KBS (62/35) Cashout– 20 Ring Dips
Friday 9-7-18
Strength 30 DL for time 70-75% of 1RM 6min Time cap WOD 12min AMRAP 8 C2B 16 DB Snatches (50/35) 35 DU’s Cashout– 2×10 rear Delt Flys 2x ME Dips
Thursday 9-6-18
BenchMark WOD “Nancy” 5RFT 400m Run 15 OHS (95/65) Cashout– 100 DU’s for Time 5min Time cap
Wednesday 9-5-18
Strength 10min EMOM Odd min- 2 Squat Cleans 75% Even min- 15sec ME HSPU’s * Scale to HS hold WOD 3-6-9-12-9-6-3 Clean and Jerk (155/105) Knees to Elbows 18min Time cap Cashout– 2min ME sit-ups