Motivational Monday 7-31-17
Strength Front Squats 5-5-5-5-5 WOD 12min AMRAP of, Ascending Ladder by 3 of… Pull-ups HRPUS Air Squats (RX= 20# weighted vest male 14# weighted vest female) Cashout– strict straight leg raises
Author Archive for: andrew
Entries by Andrew Gonzales
Fist pump Friday 7-28-17
Strength 10:00min EMOM 3 Hang Power Clean + 2 Jerks Increase weight every 3min, minute 10, go heavy set possible. WOD 4 min of…. 100m shuttle sprint 7 Squat Snatches (135/85) ME WB (20/14) Rest 3min 4 min of 100m shuttle sprint 6 Squat Snatches (135/85) ME KBS (53/35) Rest 3min 4min of 100m shuttle […]
Thirsty Thursday 7-27-17
Skill Pull-ups 5-3-1-1-1… T2B- Complex when done WOD 6-9-12-9-6 DL (225/155) T2B Then, run 200m plate run (45/25) Cashout– Practice Ring MU (Kipling, hips to rings, jumping)
WestCoast Wednesday 7-26-17
Strength Back Squat 5-3-1-1-1… WOD 8 RFT 3 Power Cleans (185/115) 15 DU’s 10 Air Squats 10 sit-ups *5 Burpees every 3min during the WOD Cashout– 20 Strict Knees to Elbows
Terrific Tuesday 7-25-17
Strength Bench Press Warm-up set, then 8-5-1-1-5-8 Total volume following rep scheme is measure. WOD 3RFT Run 400m 30 DB Snatches (50/35) alternating 20 Pull-ups Cashout– weighted dips 5-5-5-5
Motivational Monday 7-24-17
Strength Cleans (squat cleans) 3-2-1-1-1… Find Heavy 1RM WOD 10-9-8-7-6-5-4-3-2-1 OHS (95/65) Box Jumps (24/20) Burpees Cashout– 2 min planks
Freaky Friday 7-21-17
Strength Push Jerk 5-3-1-1-1… 20min to establish WOD 12min AMRAP 4 Hang Power Cleans (155/105) 6 S2OH (155/105) 8 C2B pull-ups 10 WB (20/14) Cashout– 1min ME Bar MU’s
Turn up Thursday 7-20-17
SKill 1000m row for Time WOD “Deck of Doom” Reverse Lunge Supermans SDHP (95/65) Sit-ups
We wear pink Wednesday 7-19-17
Strength BS 3-3-3-3-3 WOD 14.1 Open Workout 10:00min AMRAP 15 Power Snatches (75/55) 30 DU’s Cashout– 400m run, rest 1 min, Run 400m
Tactical Tuesday 7-18-17
SKill Weighted Pull-ups 3-3-3-3-3 WOD 40 KBS (54/35) 1 Rope climb 2 DL (315/185) 35 Box Jumps (24/20) 1 Rope Climb 2 DL (315/185) 30 Slam balls (20/10) 1 Rope Climb 2 DL (315/185) 25 Push-ups 1 Rope Climb 2 DL (315/185) 20 pull-ups 10 Burpees 1 Rope Climb 2 DL (315/185)