Wednesday 2-14-18
Strength Front Squats 3-3-3-3-3… AHAP WOD 8:00min AMRAP 5 Hang Squat Snatch (115/85) 30 DU’s Cashout– group stretch
Author Archive for: andrew
Entries by Andrew Gonzales
Tuesday 2-12-18
Strength Bench Press 5-5-5-5-5…. Functional WOD 3 Rounds of…(quality reps) Work 40sec/ rest 20sec 1) Plate Frontal raises 2) Strict Knees to Elbows 3) Burpees 4) Russian Ab twist (WB 20/14) 5) on one knee, Single arm KB Press 6) Single Arm DB Row
Monday 2-12-18
Strength DL 5-5-5-5-5 WOD 3 Rounds of… 30 WB (20/14) 15 Hang Power Cleans (135/95) 8 Pull-ups Rest 1min Cashout– Bar MU’s Drills/ practice
Friday 2-9-18
Strength Push Press 5-5-5-5-5 WOD 10-9-8-7-6-5-4-3-2-1 HSPU’s Front Squats (135/95) *Scale HSPU’s to Wall Walks or HRPU’s 4-3-3-3-2-2-2-1-1-1 Cashout– 4×5 Weighted Dips
Thursday 2-8-18
Skill Death by Pull-ups EMOM add 1 pull-up until failure. *3 Burpees EMOM for those who finish early until entire class has finished WOD For Time 100 American KBS (3 Burpees EMOM until completed) Then, complete 2 Rounds of… 25 WBSU’s (20/14) 25 Box Jumps (24/20)
Wednesday 2-7-18
Strength Squat Snatch 5-5-5-5-5 Work to heaviest set of 5. Start light. WOD 18min Time cap 7-9-11-9-7 Power Cleans (165/115) 14-18-22-18-14 Sandbag Alternating Lunges 100m plate run (45/25) every round Cashout– 3×10 Bench
Tuesday 2-6-18
Gymnastic Skill Hollow body rock to stand Kips off Rings Pull-ups WOD 15min AMRAP 7 C2B Pull-ups 20 Sit-ups 7 DL (185/135) 40 DU’s 1 Rope Climb
Monday 2-5-18
Strength Front Squats 5-5-5-5-5 WOD For Time 21 Clusters (115/75) 21 Burpees 42 WB (20/14) 200m run
Friday 2-2-18
Strength Con. 10:00min EMOM 3 DL (315/225) 3 HSPUs or 1 Wall Walk *scale HSPU Reps before going to Wall Walks. Example- 3 DL/ 1 HSPU *weight should get challenging toward end, should be Touch and go Partner WOD alternate rounds of… 12min AMRAP (155/105) 4 Hang Power Cleans 4 Front Squats 4 Push Jerk […]
Thursday 2-1-18
Skill 10:00min EMOM 30 Sec of Work/ 30 sec rest A) Pull-ups B) Double Unders Measure= Total Reps WOD 30-20-10 T2B KBS (53/35) Push-ups