Wednesday 1-3-18
Strength OHS 5-5-5-5-5… WOD 100 DU’s then, 8-7-6-5-4-3-2 Hang Squat Snatch (115/85) Burpees over Bar (must be a two foot take off) 100 DU’s Cashout– lateral raises/ Tricep ext.
Author Archive for: andrew
Entries by Andrew Gonzales
Tuesday 1-2-18
CF4P BenchMark WOD For Time 500m Row 20 Pull-ups 20 DL (225/135) 20 Sit-ups 20 WB (20/14) 20 Burpees 20 KBS (62/35) Run 400m Cashout– Hip / Shoulder Mobility
Friday 12-29-17
Strength Find 1RM Power Clean 20min Time cap WOD 4RFT 15 DL (225/165) 12 Box Jumps 400m run
Thursday 12-28-17
Strength Front Squat 3×3 Back Squat 3×3 WOD 2RFT 50 WB (20/14) 20 Hang Power Snatches (95/65) 10 Ring Dips Cashout-HS Holds (3 attempts)
Wednesday 12-27-17
Skill Gymnastic skills A) controlled kips off rig B) kipping knees to Elbows (find rhythm) C) banded C2B negative pull-ups (work negative, Strict) D) banded ice cream makers E) kipping hips to waist on RINGS Work each movements, complete at least 10 good reps, if you feel comfortable move to next movement. WOD 5-10-15-5-10-15 Pull-ups […]
Tuesday 12-26-17
Strength 10:00min EMOM 3 OHS Goal- medium weight, focus on good movement. No fails. 65% WOD 4RFT 7 Clean and Jerks (165/105) 15 Air Squats 10 Ring Push-ups 100m run 20min Time cap
Friday 12-22-17
“12 Days of Christmas” Format= 1, then 2,1 then 3,2,1 the 4,3,2,1… etc. 1- DL (275/185) 2- Power Snatches (115/75) 3- T2B 4- pull-ups 5- Burpees 6- Power Cleans (115/75) 7- Sit-ups 8- WB (20/14) 9- Bench Press (135/95) 10- Box Jumps 11- Thrusters (115/75) 12- HSPU’s
Thursday 12-21-17
Strength 3×3 Strict Press 3×3 Push Press 3×3 Push Jerk Partner WOD Alternate movements with partner 16min AMRAP 11 Thrusters (95/65) 25 DU’s 10 Burpee Broad Jumps
Wednesday 12-20-17
Strength A) 15:00min EMOM 1 Squat Clean Add weight every 2min Work to heaviest set possible. B) Clean Pulls @ 110% of heaviest set 2-2-2-2 C) superset – 3X 8 Barbell Row 8 Hinge Rows WOD For Time Row 750m 50 WB (20/14)
Tuesday 12-19-17
Skill Bench Press 10-8-6-4-2-1 WOD “Helen” 3 RFT 400m run 21KBS (54/35) 12 Pull-ups Cashout– Weighted Dips 5×3