Tuesday 4-3-18
Skill Pull-ups Complete 50 Strict Pull-ups RX+ Strict chest to ring pull-up -scaling options available WOD For Time 500m Row then, 10-9-8-7-6-5-4-3-2-1 T2B Burpee Box Jumps (30/24) Then, 400m Run
Author Archive for: andrew
Entries by Andrew Gonzales
Monday 4-2–8
Strength Front Squat 5-5-5-5-5 WOD 5 Squat Cleans (135/95) 20 WB (20/14) 10 S2OH (135/95) 10:00min AMRAP Cashout– L sit (hang)
Good Friday 3-30-18
Strength DL 5-5-5-5-5… WOD 7min AMRAP 6 Power Snatches (95/65) 5 Burpees over Bar Pull-up day 7 -on white board Cashout– ME Bench Press 2min (135/95)
Thursday 3-29-18
Skill T2B WOD 25min AMRAP 400m Run 20 T2B (Knees to waist) 100 DU’s (300 singles) 10 Wall Walks (RX+ 25 HSPU’s) 20 Cal Row
Wednesday 3-28-18
Strength Back Squat 2-2-2-1-1-1 WOD 2 Rounds of… 7 DL 7 Hang Power Cleans 7 Front Squats Then complete 30 Pull-ups Then, 2 Rounds of 7 DL 7 Hang Power Cleans 7 Front Squats (135/95)
Tuesday 3-27-18
Skill Ring Dips/ Push-ups Death by Dips/ Push ups WOD 4 RFT 30 Russian KBS (54/35) 20 Push Press (115/75) 10 Burpees Cashout– 1min ME Sit-ups
Monday 3-26-18
Strength Squat Cleans 2-2-2-2-2 WOD 8 RFT 7 OHS (115/85) 100m Plate Carry (45/25) Pull-ups day 6 10 Kips 2×8 Assisted Pull-ups 8 Jumping negative 8 DB pullover 8 Hammer Curls
Thursday 3-21-18
Warm-up Agility ladder/ agility drills Skill 4 x 400m run *1 minute rest between each 400m run *Measure= Total time including rest WOD For Time, Complete in any order. 50 Bench Press (135/95) 50 Cal Row 250 DU’s 50 Slam Balls (20/10) 50 Pull-ups
Wednesday 3-21-18
Strength Back Squat 3-3-3-3-3… AHAP WOD For Time 2-4-6-8-6-4-2 Hang Squat Snatches (115/85) RX+ (155/115) T2B Burpees to Target 15min Time cap Scale = Power Snatches/ Knees to waist, scale weight as needed. DB Snatches if needed. Pull-up day 6 Posted at Box whiteboard Cashout ME Cal Row in 1min
Tuesday 3-20-18
Strength 10:00min EMOM 3 DL (275/185) + ME DU’s 30sec of Work/ 30 sec of rest Measure= DU’s WOD For Time 100 WB (20/14) 50 Sit-ups 50 KBS (54/35) Run 400m