Flashback Friday 6-16-17
Warm up- kickball Strength Push Press 3-3-3-3-3-3 WOD 7RFT 5 HSPU’s 10 WB (20/14) 5 T2B
Author Archive for: andrew
Entries by Andrew Gonzales
Thirsty Thursday 6-15-17
Strength Snatch (full squat) 2-2-2-2-2… Work to a heavy 2 WOD Rest every 4th min for 1 min until work is done. 3-6-9-12-9-6-3 Power Cleans (165/95) Front Squats (165/95) Box Jumps (24/20)
Chipper Wednesday 6-14-17
Strength Weighted Pull-ups 5-5-3-3-3-1-1 WOD For Time- complete in any order) 400m Run (must start with) 100 Sit-ups 100 Air Squats 50 Pull-ups 50 Back Extrnsions Cashout– lateral raises
Tactical Tuesday 6-13-17
Warm-up – Barnhart special Strength OHS 3-3-3-3-3 WOD Couplet 10min AMRAP 7 S2OH (135/95) 14 DB Reverse Lunges (50/35) Cashout– 20 Ring Dips for Time
Motivational Monday 6-12-17
Strength Squat Cleans 3-3-3-2-2-2 Last 3 sets 80-85% WOD 50 DU’s buy-in Then, 5 Rounds of 12 DL (155/105) 9 Hang Power Cleans (155/105) 6 Burpees over Bar Then, 50 DU’s to finish
Frantastic Friday 6-9-17
Strength Front Squats 3-3-3-3-3 WOD “Fran” 21-15-9 Thrusters Pull-ups RX+ 21-15-9 Thrusters Pull-ups Then, down. 12oz beer 😎
Team Work Thursday
SKill Snatch Complex Snatch HP + Hang Snatch HP + floating Snatch + Snatch Balace 6 (1+1+1+1+1) Partner WOD Complete 8 Rounds of… Alternate Movements between partners 20 WB (20/14) 15 cal row 8 Power Snatches (115/75) Then, partner Run of 400m. Must carry…. (will be posted at the box) 😉
WestCoast Wednesday 6-7-17
SKill 12:00min EMOM Even :25 ME T2B (must be done in minimum of 3 rep incriments) Odd :25 Sec ME DU’s (must be done in minimum of 5 rep incriments) Measure= total reps WOD 15min AMRAP 10 Burpees on a plate 2 Rope climb 15 Hollow body sit-ups 15 Hang Power Cleans (95/65)
Tatum Tuesday 6-6-17
Strength Push Press 5-5-5-5-5 WOD 10-9-8-7-6-5-4-3-2-1 Ring Dips DL (225/155) Box Jumps (30/24)
Mighty Monday 6-5-17
Strength OHS 5-5-5-5-5 WOD 3 RFT 30 KBS (54/25) (American- full swing) 30 Single arm Goblet Squats (54/25) (15 each side) 30 KB Rows (54/25) (15 each side) Sprint 200m Rest 1min Every time KB touches ground, 5 Burpee penelty (unless transition between sets) WL– 5:30pm-7pm