Wednesday 1-31-18
Strength 10:00min 4 Clean and Jerks (must be Touch and gos) (135/95) + 3 Burpees WOD “Nancy” 5RFT 400m 15 OHS (95/65) Scale 4RFT 200m Run 10 Front Squats (95/65) 25:00min Time cap
Author Archive for: andrew
Entries by Andrew Gonzales
Tuesday 1-30-18
CF4P Benchmark WOD For Time 500m Row 20 Pull-ups 20 DL (225/135) 20 Sit-ups 20 WB 20 Burpees 20 KBS (62/35) Run 400m run
Monday 1-29-17
Skill Back Squat 15-15-15 55% Complete 100m sprint after every set WOD 12:00min AMRAP Ascending Ladder by 1 starting at 3 (except DU) S2OH (135/95) Box Jumps (30/24) 25 Double Unders Cashout– 1min ME T2B
Friday 1-26-18
Strength Push Press 3-3-3-3-3 WOD For Time 200m run 9 Power Cleans (185/115) 50 DU’s 7 Ring Dips 6 Squat Cleans (185/115) 40 DU’s 5 Ring Dips 3 Hang Squat Cleans (185/115) 30 DU’s 3 Ring Dips 2 Rope Climbs 200m run
Thursday 1-25-18
Strength Touch and Go DL’s 10-8-6-4-2 WOD 21-15-9 DB Walking Lunges (50/35) Pull-ups Sit-ups
Wednesday 1-24-18
Strength OHS 3-3-2-2-1-1-1… Establish heavy 1RM WOD 5min AMRAP 7 Power Snatches (95/65) 9 Box Jumps (24/20) Rest 2min 5min AMRAP 7 Push Presses (95/65) 9 WB (20/14) Rest 2min 5min AMRAP 7 SDLHP (95/65) 9 Burpees
Tuesday 1-23-18
Skill Weighted Pull-ups 5-5-5-5-5 WOD 13:00min AMRAP Run 200m run 10 T2B 15 DL (185/135) Cashout– group plank/ Stretch
Monday 1-22-18
Strength Squat Clean 1-1-1-1-1-1… Start 50% make small jumps to Establish 1RM. WOD 4RFT 8 Clean and Jerk (135/95) no squat 20 Air Squats 4 Wall Walks (RX+ 8 HSPU’s)
Partner WOD Saturday
1000m Row / static DL hold (185/115) 40 Clean and Jerks (135/95)/ alternate 40 Slam Ball Burpees / alternate 50 Wall balls / rig hang hold 50 toes to bar / plank 10 Sand bag runs 100m / alternate
Flex Friday 1-19-18
Strength Snatch Complex 3sec Snatch DL + low hang pause hp + floating Squat Snatch + OHS + Snatch Balance WOD 5min AMRAP 2 Hang Squat Clean (155/105) 5 Pullups (RX+ 2 Bar MU) 2 Burpees Cashout- work the gun show!