Friday 4-13-18
Strength Push Jerks 3-3-3-3-3 WOD 7 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats (RX+ weighted vest) Then, 30 Burpee Box step overs
Author Archive for: andrew
Entries by Andrew Gonzales
Friday 4-13-18
Strength Push Jerks 3-3-3-3-3 WOD 7 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Air Squats (RX+ weighted vest) Then, 30 Burpee Box step overs
Thursday 4-12-18
Warm up- Agility Drills Skill 4 x 400m Sprints 1min rest between sets Partner WOD Alternating movements Complete 10 Total rounds Calorie Row (12/8) 6 Power Cleans (155/105) 7 T2B + 5 Burpees Cashout– 100 DU’s for Time
Wednesday 4-11-18
Skill Front Squats 3-3-3-3-3… WOD For Time 80 WB (20/14) 60 KBS 30 Push Jerks (115/85)
Tuesday 4-10-18
Tabata warm up Strength DL 3-3-3-3-3 WOD For Time 400m Run 15 Hang Power Cleans (135/95) 5 C2B Pull-ups RX+ Complete all C2B and 2 Bar MU 200m Run 10 Hang Power Cleans (135/95) 10 C2B Pull-ups RX+ Complete all C2B and 2 Bar MU 400m Run 5 Hang Power Cleans 15 C2B Pull-ups RX+ […]
Monday 4-9-18
Strength Snatch Complex Complete 5-7sets, work to a heavy set. 1 Hang High Pull + 1 Hang Power Snatch + 2 Floating (below knee) Squat Snatch + 1 OHS WOD 12min AMRAP 10 Plate Ground to Overhead (45/25) 16 Plate OH Walking Lunges 25 DU’s Cashout– complete 40 Strict Push-ups
Saturday 4-7-18
Strength Weightlifting Program Partner WOD Complete for Time Both partners work at same time 2000m Row (May Row simultaneously) 100 WB (may work simultaneously) 50 Power Snatches (95/65) (one bar-alternate) 100 DU’s (may work simultaneously) 400m Run (together)
Friday 4-6-18
Skill– Practice/ review Rope Climbs 25min AMRAP 3 Front Squats (185/115) RX+ (225/135) 15 Pull-ups (RX+ Strict) 200m Run 1 Rope Climb 10 Burpees
Thursday 4-5-18
Strength Push Jerks 5-5-5-5-5 WOD “Grace” 30 Clean and Jerks for Time (135/95) Cashout– 3×8 Bench 3×8 Ring Dips
Wednesday 4-4-18
Warmup Group dynamic/ Barbell Strength OHS 8-5-3-1-1-1… WOD For Time 5-10-15-10-5 DeadLifts (255/175) 25-50-75-50-25 Double Unders Then, 75 Sit-ups