Wednesday 6-3-20
Strength Con Death by Thrusters EMOM style (95/65) start at 2 and increase by 1 EMOM until failure. WOD 10min AMRAP 7 HSPU’s 27 DU’s Cashout- 30 GHD sit-ups
Author Archive for: andrew
Entries by Andrew Gonzales
Tuesday 6-2-2020
Gymnastic Skill 1 Pull-up + 1 T2B add one rep to each movement and go as long as you can. complete at least 6 sets WOD 5 RMU (10 ring rows + 5 Dips) 3 DL (275/185) 200m run 1 Rope Climb 18min AMRAP
Friday 5-29-20
Warm-up Coach led BB snatch warm up Skill Weighted Pull-ups 3-3-3-3-3 WOD 15-12-9-6-3 Power Snatches (135/95) Burpees over bar Bar MU’s (C2B pull-ups) Then, 400m run to finish.
Thursday 5-28-20
Strength 1 Front Squat 5-5-3-3-3-3 5 @ 65-70% 3’s @ 75-80% Strength 2 Bench Press 10-8-6-4-2-1 Measure= volume No WOD
Thursday 5-28-20
Strength 1 Front Squat 5-5-3-3-3-3 5 @ 65-70% 3’s @ 75-80% Strength 2 Bench Press 10-8-6-4-2-1 Measure= volume No WOD
Thursday 5-28-20
Strength 1 Front Squat 5-5-3-3-3-3 5 @ 65-70% 3’s @ 75-80% Strength 2 Bench Press 10-8-6-4-2-1 Measure= volume No WOD
Wednesday 5-27-20
Skill DU’s Practice No measure/ work on being unbroken- goal 50 unbroken. Work on technique. WOD 5 Rounds of… 3:00min WORk / 1 min rest 20 Single arm KB alternating reverse lunges. (53/35) 20 Sit-ups 100m Plate Carry (45/25) Then ME DU’s Rest 1min Score is DU’s
Tuesday 5-26-20
Skill Ring work -kips off rings -toes to rings -skin the cat WOD Light Double “DT” 10 RFT 12 DL 9 HPC 6 Push Jerks (115/75)
Tuesday 5-26-20
Skill Ring work -kips off rings -toes to rings -skin the cat WOD Light Double “DT” 10 RFT 12 DL 9 HPC 6 Push Jerks (115/75)
Tuesday 5-26-20
Skill Ring work -kips off rings -toes to rings -skin the cat WOD Light Double “DT” 10 RFT 12 DL 9 HPC 6 Push Jerks (115/75)