Wednesday 6-17-20
Strength Snatch balance + OHS 2 (1+3) 2 (1+2) 2 (1+1) 1 (1+0) WOD 10min AMRAP 3 Power snatches (135/85) 5 OHS (135/85) 7 Ring Dips / scale= Strict Push-ups
Author Archive for: andrew
Entries by Andrew Gonzales
Tuesday 6-16-2020
Benchmark Tuesday no skill ”EVA” 5RFT 800m run 30 KBS (70/44) 30 Pull-ups 40min time cap
Motivated Monday 6-15-20
Strength FS 3-3-3-3-3 3 sets working sets heavier than previous 3’s. 5-10# WOD 7min AMRAP 5 Power Clean and Jerks (155/105) MASTER= (115/75) 10 alternating single leg DB step up (24/20) (50/35#) MASTER= (35/20#) rest 1 min Then, 2 min ME Pistols. scale= air squats or seated pistols
Friday 6-12-2020
GROUP BB WARM-up Strength Squat cleans 2-2-2-2-2 work to a heavy 2 WOD 13min 20 DB Single arm OH walking Lunge (50/35) 20 Sit-ups 20′ Hand stand walks / scale= 40′ Bear crawl Cashout- 400m run for time
Thursday 6-11-2020
Warm-up Jump rope review/ practice/ game coaches choice 🙂 Skill Death by pull-ups start at 1, or 3, or 5. goal try to get 8-10+ minutes. WOD For Time 150 DU’s 20 Hang Power snatches (95/65) 150 DU’s 20 Hang Power Snatches (95/65) Cashout– Bicep Curls 4×10
Wednesday 6-10-2020
Strength Back Squat 3-3-3-3-3 WOD 2 RFT 30 WB (20/14) 15 T2B 20 DL (225/155) Cashout– 30 GHD Sit-ups
Tuesday 6-9-2020
Strength Bench Press 10-8-5-5-5 WOD 15min AMRAP 10 Push Jerks (155/105) 15 Box Jump Overs (24/20) 200m Run Cashout- 20 Ring Dips/ Practice HS hold
Monday 6-8-2020
Strength Snatch complex Squat Snatch + Hang Squat snatch + OHS 5-7 good heavy sets WOD 9min AMRAP 5 Squat Cleans (155/105) 10 Pull-ups / C2B RX+ 5 Burpees over bar Cash out- GHD back ext.
Friday 6-5-2020
Strength Push Press 3-3-3-3-3 WOD For Time (complete in any order) 60 Cal Row 100 KBS (62/35) 60 Box Jumps 100 Push-ups cashout- Tricep push down
Thursday 6-4-2020
WOD For Time 25 T2B then, 4 Rounds of 12 Back Squats (205/115) 400m run Then, 25 T2B