Flex Friyay! 6-30-17
Strength SKill 8 Min EMOM A) 1 Rope Climb C) ME Cal Row Measure total cal WOD Start with 400m run Then 2 rounds of… 100 DU’s 40 KBS (54/35) 25 T2B 15 Box Jumps (24/20)
Author Archive for: andrew
Entries by Andrew Gonzales
Thankful Thursday 6-29-17
Strength 20 min EMOM Every 90 sec (1:30) 1 Squat Clean Add 5-10 pounds every round. Go until fail WOD 20 WB (20/14) 10 HPC (135/95) 18 WB 9 HPC 16 WB 8 HPC 14 WB 7 HPC 12 WB 6 HPC 10 WB 5 HPC
Work Hard Wednesday 6-28-17
Strength Push Press 5-3-1-1-1… WOD 5 RFT 4 Snatches (Squat) (125/75) 7 Ring Dips / 14 Push ups 100m run Rest 1 min after each round Cashout-8 Turkish get-ups
Tactical Tuesday 6-27-17
SKill Ring Muscle up progressions WOD 4 Rounds of…. 6 C2B Pull-ups 25 DU’s 8 Burpees Then, complete 40 DL (185/135) Then, complete 1 Ring MU or 3 Bar MU. Cashout– Hammer Curls
Motivational Monday 6-26-17
Strength OHS 3-2-1-1-1… Establish heavy 1RM 20 min time cap WOD 16min AMRAP 10 Thrusters (95/65) 200m run 15 WBSU’s (20/14) Cashout– 20 Dips
Functional Friday 6-23-17
Strength Back Squat 20-20-20 Yeah, that’s right. 20 reps. Start light, finish heaviest set of 20. WOD Ascending ladder by 1 starting at 1 of for 9min. T2B Power Cleans (115/85)
Thirsty Thursday 6-22-17
Warm up Dynamic group/ Barbell Strength Hang Squat Clean 3-2-2-1-1-1-1… Establish a heavy 1RM of HSC WOD 10-9-8-7-6-5-3-3-2-1 OHS (95/65) Slam balls (20/10) Burpees
WestCoast Wednesday 6-21-17
Strength Bench Press 5-5-3-3-3-3… WOD 6min AMRAP 7 S2OH (155/95) 2 x 20m Bear Crawl 9 Box Jumps overs (24/20) Rest 2min Repeat 6min AMRAP
Tactical Tuesday 6-20-17
Strength DL 5-5-5-5-5 Medium weight Touch and go’s, focus on being quick. No greater than 80% – must be regular grip. WOD Complete 3 rounds of…. 1 min Cal Row 1 min Russian KBS (62/35) 1 min Sit-ups 1 min DU’s 1 min rest
Motivational Monday 6-19-17
Strength Front Squats 2-2-2-2-2 Goal- heavier than previous weeks 3’s WOD 3 Rounds of… 30 WB (20/14) 15 Pull-ups 10 Hang Power Snatches (95/65) Then, 25 Athletic Burpees to finish. Cashout– 20 DB Lateral raise/ 20 GHD sit-ups 20 GHD Back Ext.