Monday June 25th
Strength Weighted Pull-ups 3-3-3-3-3-3… WOD 5RFT 8 DL (165/115) 5 Hang Power Cleans (165/115) 2 Push Jerk (165/115) 40 DU’s
Author Archive for: andrew
Entries by Andrew Gonzales
Friday 6-22-18
Strength Death by THRUSTERS! (135/95) EMOM format +1 Rep until failure -pick weight able to complete at least 10:00min. -5 Burpee penalty every min not completed before 10min. WOD 1-2-3-4-5-6-7-8-9-10 DL (255/165) Bar facing Burpees Cashout-3 HS attempts for Time
Thursday 6-21-18
20min Partner WOD Alternate movements Cal Row (15/12) 10 Hang Power Clean (135/95) 15 Push ups 25 DU’s 10 Pull-ups
Wednesday 6-20-18
Strength Front Squats 3-3-3-3-3 Get heavier than previous 5’s WOD 10:00min AMRAP 8 OHS (115/85) 100m sand bag carry Cashout– 50 Sit-ups For Time
Tuesday 6-19-18
Strength DL 5-5-5-5-5 WOD For Time 100 DU’s buy in 3-6-9-6-3 HSPU’s 5-10-15-10-5 Box Jumps (30/24) 1 Rope Climb after every round
Monday 6-18-18
Warm up Tabata 1) Pull-ups/ or Ring Rows 2) KBS 3) Sit-ups 4) Pistols Group BB warm up (5min) Strength 10:00min EMOM 3 Power Snatches (Touch and go) Increase weight every 3min, finish last set AHAP WOD 5 RFT 10 Power Cleans (115/85) 15 WB 5 T2B Goal- be unbroken with all movements. Or at […]
Friday 6-15-18
Warm up Kick ball game WOD “Helen” 3RFT 400m Run 21 KBS (53/35) 12 Pull-ups RX+ (C2B and 2 pood) Cashout– ME Bench (135/95) rerack= completion
Thursday 6-14-18
Strength/ WOD Back Squat 8-5-5-3-3-1-1-1 8- 60% 5-70% 3-80% 1-90% 1->90% 1->95% Rest 2-3min between sets.
Wednesday 6-13-18
Strength Push Press 3-3-3-3-3 WOD 7min AMRAP 3 Squat Cleans (165/115) 6 Burpees over Bar
6-12-18
Warmup- gymnastic movements – hollow body – on Rings hollow body/ arch body – banded front lever Skill Weighted Pull-ups 5×5 WOD 18min AMRAP 400m run 2 Bar Muscle ups 30 DU’s 20 Ring Rows 10m Bear Crawl