Flex Friday 6-2-17
Strength 2 Power Cleans 10:00min EMOM Increase weight every 2min WOD 3-6-9-12-9-6-3 Box Jumps (24/20) OHS (95/65) Pull-ups
Author Archive for: andrew
Entries by Andrew Gonzales
Thirsty Gymnasty Thursday 6-1-17
SKill A) Headstands B) Handstands WOD 4 Rounds of 8 HSPU’s (5 wall climbs) 20 Standing Russian BB Ab twist (25/15) 10 Sprints (20m) Then, finish with 30 Burpees.
Last Day Wednesday 5-31-17
Strength 5-5-5-5-5 AHAP WOD 12:00min AMRAP 25 DU’s 10 T2B 7 DL (185/115) Cashout-400m run
Terrific Tuesday 5-30-17
Strength Snatch EMOM Warm up 1 snatch EMOM Add weight every minute 5-10# until fail 12:00mi time cap WOD “Grace” 30 clean and Jerks for Time (G2OH) Cashout– Stretch
Flex Friday 5-26-17
Strength DL 5-3-1-1-1… WOD For Time 500m row 50 KBS (62/35) 50 WBSU’s 50 Athletic Burpees
Thirsty Thursday 5-25-17
Strength Bench Press 1 RM WOD 4RFT 17 WB (20/14) 7 Hang Power Snatches (95/65) 200m Run Cashout- Lateral Raises/ Dips
WestCoast Wednesday 5-24-17
Strength Back Squat Establish 1 RM WOD 10min AMRAP 20 Walking Lunges 10 T2B Cashout– ME Pull-ups 1min/ ME bar MU’s 1 min
Tactical Tuesday 5-23-17
Strength Strict Press 5-5-5-5-5 WOD Complete for time (any order) 300 DU’s 40 Sit-ups 50 S2OH (115/75) 60 Push-ups *its not a typo
Motivational Monday 5-22-17
Strength Snatch (squat) 2-2-2-2-2 AHAP WOD 3 Rounds of…. 5 Squat Cleans (165/105) 8 Burpees Box Jumps 10 Pull-ups Then Run 200m, rest 2min. Then complete another 3 rounds of…. 5 Squat Cleans (165/105) 8 Burpees Box Jumps 10 Pull-ups
Functional Friday 5-19-17
No Skill Game-Warm up WOD 30min AMRAP 400m run 20 BS (135/95) 15 pull-ups 15 KBS (62/35) 50 DU’s Rest 1min