Tuesday 7-24-18
Skill Ring MU Progressions Drills WOD “Cindy” 20min AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats
Author Archive for: andrew
Entries by Andrew Gonzales
Monday 7-23-18
Strength Back Squat 8-8-8-8-8 WOD 7min EMOM 5 Burpees + ME Squat Snatches (95/65) remainder of min Rest 2min, then 30 Power Cleans (135/95) for Time Measure= Total Squat Snatches / time for Cleans
7-20-18
Strength Bench Press 10-5-2-2-5-10 Measure= Volume Volume= sets x reps x weight WOD 12:00min AMRAP 20 Push Press (115/85) 100m Plate carry (45/25) 15 WB Sit-ups (20/14)
Thursday 7-19-18
Strength Squat Cleans 3-3-3-3-3 65%\75%\80%\85%\90% WOD 21-15-9 Hang Power Cleans (135/95) Pull-ups (RX+ C2B)
Wednesday 7-18-18
Strength DL 1-1-1-1-1 Establish Heavy 1RM WOD 40-30-20-10 WB (20/14) KBS (62/45) DU’s
Tuesday 7-17-18
Skill Rope Climbs Practice technique and efficiency WOD 4 Rounds of 400m Run 2 Rope Climbs (RX+ 1 legless 1 regular Rope Climb) 6 T2B 10 Sit-ups Then, 500m Row
Monday 7-16-18
Strength 10:00min EMOM 3 Push Jerks Add weight every 3min. Must clean weight to perform Push Jerk. WOD 15min AMRAP 10 Squat Cleans (135/95) 8 HSPU’s 6 Burpees over Bar Cashout– 20 GHD Sit-ups
Friday 7-13-18
Barbell warm up All Strength Squat Snatch 3-3-3-3-3 Bench Press 3-3-3-3-3 Dips (weighted) 3-3-3-3
Thursday 7-12-18
No Skill Partner WOD 1000m Row/ plank 50 Hang Power Cleans (135/95) /plate hold 40 Push Jerks (135/95)/ Plate hold 100 Walking OH Plate Lunges (45/25) /plank 40 Pull-ups / plate hold 50 KBS (53/35) / plate hold 400m Plate Run 35 min time cap *once plate is picked up after row, plate must remain […]
Wednesday 7-11-18
Strength Back Squat 10-10-10-10 Establish Heavy 10RM WOD 12min AMRAP 20 DL (185/135) 50 DU’s 15 Ring Push ups