Tuesday 7-10-18
Tabata warm up Skill Weighted Pull-ups 10-8-6-4-2 WOD 18-15-12-9-6 Burpee Box Jump overs (24/20) T2B Cashout– 5 Bar MU’s For Time
Author Archive for: andrew
Entries by Andrew Gonzales
Monday 7-9-18
Dynamic/ Barbell warm-up Strength Squat Cleans 5- 55% 5- 65% 5- 75% 5- 80% 5- 80% 20min Time cap WOD 5RFT Run 200m 5 Power Snatches (115/85) 7 OHS (115/85) RX+ (135/95) Cash-out– ME 1min Push-ups
Friday 7-6-18
Strength DL 3-3-3-3-3 WOD For Time 100 DU’s 80 KBS (62/35) 60 Sit-ups 40 Box Jumps 20 C2B Pull-ups
Thursday 7-5-18
Strength Bench 5-5-5-5-5 Establish Heavy 5RM 20min Time cap WOD 9 RFT 10 WB (20/14) 5 Ring Dips RX+ = MU before Ring Dips can be done Scale= Box Dips for Ring Dips/ or HRPU’s
Tuesday 7-3-18
Hero WOD “Bradshaw” “Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in […]
Monday 7-2-18
Strength Snatch 5-5-5-5-5 WOD 7:00min AMRAP 16 Alternating DB Squat Cleans (50/35) 8 Push Jerks (135/95) Cashout– 400m run for time
Friday 6-29-18
Strength Power Cleans (Touch and go) EMOM Format 10:00min – add weight every 2 min 3-3-3-3-3-3-2-2-2-2 WOD 21-15-9 DL (185/125) Box Jump overs (24/20) T2B Picture from “HotShot 19” Hero WOD in 2014
6-28-18
Skill Modified Flight Simulator 5-10-15-20-25-30-25-20-15-10-5 8:00min Time cap Redo from May 25th- scores on sugar wod. WOD For Time Run 400m 40 Back Squats (185/125) 50 Sit-ups 40 WB (20/14) Run 400m
Wednesday 6-27-18
Strength Push Press 2-2-2-2-2 WOD 18:00min AMRAP 12 Hang Power Snatches (115/75) 20 Pull-ups 15 Burpees *Scale option made available at each class
Tuesday 6-26-18
Strength Front Squat 3-3-2-2-1-1-1 Establish Heavy 1RM 30min WOD For Time Row 1500m