Tuesday 8-7-18
CF4P Benchmark WOD For Time 500m Row 20 Pull-ups 20 DL (225/135) 20 Sit-ups 20 WB (20/14) 20 KBS (62/45) 20 Burpees 400m Run Cashout– optional 12-9-6 Thrusters Pull-ups
Author Archive for: andrew
Entries by Andrew Gonzales
Monday
Warm-up Tabata 3x Ring Rows Split Jumps Break dancers BB OHS Strength OHS 5-5-5-5-5 Work to 5 heavy working sets. WOD 3RFT 20 OH plate Walking Lunges (45/25) 25 KBS (62/45) 30 Sit-ups 18min Time cap Cashout– 100m sled push (90#) (to stop sign and back)
Friday 8-3-18
Strength 20min to establish Heavy Power Clean + Split Jerk WOD “Randy” 75 Power Snatches For Time (75/55)
Thursday 8-2-18
Warm up Agility drills/ running drills Skill 400m Run x 4 sets Rest 1min between sets WOD For Time 50 WB (20/14) 100 DU’s 40 WB (20/14) 100 DU’s 30 WB’s (20/14) 100 DU’s 17:00min Time cap
Wednesday 8-1-18
Strength Back Squat 5-5-5-5-5 WOD 10-9-8-7-6-5-4-3-2-1 T2B DL (185/125) Burpees
Gymnastic Tuesday 7-31-18
Skill Handstand to a Roll progression To Pistols WOD 4RFT 400m Run 10 HSPU’s 2 Rope Climbs Cashout– weighted Ring Dips 4×5 Scale= 3 Wall Climbs/ Modified Rope Climbs
Monday 7-30-18
Strength Squat Cleans 2-2-2-2-2 WOD 3-6-9-12-9-6-3 Thrusters (95/65) Pull-ups
Friday 7-27-18
Skill Bench Press 1-1-1-1-1 WOD 10:00min AMRAP 15 KBS (62/45) 5 Box Jump overs (24/20) 10 Sit-Up Cashout– ME Pushups until failure (you may rest in plank position)
Thursday 7-25-18
Strength 12:00min EMOM (every 2min) 2 Hang Squat Snatch Increase weight every set. Work up to a Heavy 2. WOD For Time Row 700m 25 T2B 30 Front Squat (115/85) Rest 2min Row 350m 15 T2B 15 Front Squats
Wednesday 7-25-18
Strength Split Jerks 2-2-2-2-2 Work to a Heavy set. WOD 10 RFT 5 DL (275/185) 20 DU’s Cashout– Weighted Dips 3-3-3-3