Motivational Monday 8-28-17
Strength Clean and Jerk Find 1RM in 20min (Full Squat Clean) WOD For Time 18-15-12-9-6-3 HSPU’s (scale wall walks 5-4-3-2-1) Front Rack Lunges (95/65) Sit-ups KBS (62/35) 15min time cap
Author Archive for: andrew
Entries by Andrew Gonzales
Flex Friday 8-25-17
Strength OHS 5-3-1-1-1-1… WOD 12 Power Snatches (95/65) 100m row 1 Rope Climb 9 Power Snatches (115/75) 100m run 1 Rope Climb 6 Power Snatches (135/85) 100m run 1 Rope Climb 3 Power Snatches (155/95) 100m run 1 Rope Climb 15 Burpees
Thirsty Thursday 8-24-17
Strength Bench Press 5-3-1-1-1-1… WOD Complete in any order 50 Pull-ups 50 Front Squats (95/65) 50 Push-ups 50 sit-ups 50 KBS (62/35)
Weightlifting Wednesday 8-23-17
Strength DL 5-3-3-3-3-3 WOD 10:00min AMRAP 5 S2OH (185/115) 12 Box Jump overs (24/20) 15 DU’s
Tank Top Tuesday 8-22-17
Warm-up– gymnastic warmup + fun game SKill T2B drills 12min EMOM :30sec work/ :30sec rest 1) Hollow body rocks 2) Active hang + kip 3) super man 4) banded lat activation with knee raise WOD 10-9-8-7-6-5-4-3-2-1 T2B Power Cleans (165/105) 14min time cap Cashout– 300m row + 30 sit-ups for Time
Motivational Monday 8-21-17
Strength Front Squat 8-5-2-2-2-2… Establish heavy 2RM WOD 3RFT 15 Back Squats (155/105) 15 Burpees 20 WB (20/14) 200m WB run (20/14)
Flex Friday 8-18-17
Strength/ Skill Clean and Jerk efficiency 10-8-6-4-2 *touch and go clean and Jerks, focus on speed and efficiency. WOD “DT” 5RFT 12 DL (155/105) 9 Hang Power Cleans 6 Push Jerks The goal with this WOD for the day is to be fast and efficient. Scale appropriately.
Team Work Thursday 8-17-17
Strength Bench 3-3-3-3-3-3 Teams of 4 Complete in order for Time… 150 WB (2 WB going at same time) 300 DU’s (2 jump ropes) 400m run (everyone) 50 Pull-ups 200 Plate to OH (45/25) *teammates resting must hold a 45# off the ground once WOD starts, 1 per team.
WonderWoman Wednesday 8-16-17
Strength OHS 3-3-3-3-3 WOD 8-7-6-5-4-3-2 Hang Squat Snatches (115/75) Knees to Elbows Burpees over Bar
Tank Top Tuesday 8-15-17
SKill 10:00min EMOM A) Row calories (25/20) B) 30 sec. of DU’s Measure= total DU’s WOD 4 RFT Run 200m 15 Box Jumps (24/20) 12 DL (185/135)