Monday 8-20-18
Strength Back Squat 15-15-15-15 Work to Heaviest set of 15… 22min Time cap WOD 3 Rounds of…. 1 minute of plate to Over Head (45/25) RX+ Thrusters (95/65) 1 minute of Sit-ups 1 minute of Push-ups 1 minute of DU’s Rest 1min
Author Archive for: andrew
Entries by Andrew Gonzales
Friday 8-17-18
Strength Touch and Go Power Cleans 10-8-6-4-2 WOD Run 200m 10 clean and Jerks (185/115) Run 200m 8 Clean and Jerks (185/115) Run 200m 6 Clean and Jerks (185/115) Run 200m 4 Clean and Jerks (185/115)
Thursday 8-16-18
Skill HSPU’s Progressions Partner WOD Complete 8 RFT Alternate movements with partner 8 DL- (225/155) 7 Burpee Box Jumps 15 WBSU’s (20/14) *Must Complete 20 DU’s per round/ per team 22min Time cap
Wednesday 8-15-18
Strength Front Squats 5-5-5-5-5 Complete 5 heavy sets >75% WOD For Time 30 Cal Row 40 Russian KBS (53/35) 50 WB (20/14) 40 Hang Power Snatches (95/65) 30 OHS (95/65)
Tuesday 8-14-18
Warm up Tabata 1) Rope Hang high Knees 2) hollow body rocks 3) kip off rig 4) hand stand hold/ shoulder taps Skill Review of T2B T2B 7:00min EMOM 15 sec ME T2B/ 45 sec rest Measure = reps WOD 4RFT 400m Run 1 Rope Climb 12 Pull-ups Scaled movements available Cashout- 3×10 BB Bicep […]
Monday 8-13-18
Strength 10:00min EMOM Clean Complex Power + Floating (below knee) Squat Clean + Hang Power Clean Increase weight every 2min, work to heaviest load possible WOD 6min AMRAP of 6 DL (155/105) 7 Push Jerks (155/105) 8 Burpees 9 Air Squats Rest 2min– Must Complete 100m Run 6min AMRAP – start where you left off […]
Saturday 8-11-18
WOD “Jackie” 1000m row 45 Thrusters (45/35) 30 Pull-ups
Friday 8-10-18
Strength Weight Pull-ups 5-5-5-5-5 Weighted or Strict or Partner assisted negatives WOD 12min AMRAP 30 DU’s 3 Bar MU’s 100m BB Walk (Barbell on your back and walk) (135/95) Scale- Bar MU’s to Pull-ups/ C2B Cashout– 5min ME Back Squat (185/115)
Thursday 8-9-18
Strength Push Press 5-5-5-5-5 WOD Complete in any order 50 WB (20/14) 50 Burpees 50 Bench Press (155/95) 50 Box Jumps (24/20) Cashout– 20 Over Head Tricep Ext.
WL Wednesday 8-8-18
Strength Snatch 3-2-2-1-1-1… 25min work to a Heavy 1 WOD 6:00min AMRAP 3 Squat Cleans (185/125) 6 T2B Cashout- 3min group plank