Thirsty Thursday 5-18-17
Strength Bench Press 3-3-3-3-3 WOD 15:00min AMRAP 10 Clean and Jerks (135/95) 6 T2B 100m run Cashout- GHD sit ups
Author Archive for: andrew
Entries by Andrew Gonzales
Gymnasty Wednesday 5-17-17
Skill Ring Skills -Rows (false grip) -Ring MU Drills -Skin the cat WOD 5 RFT 20 Air Squats 7 HSPU’s Cashout– Row 500m for Time
Tactical Tuesday 5-16-17
Strength DL 3-3-3-3-3 WOD 10:00min AMRAP Ascending ladder by 3 of… C2B Pull-ups Hang Power Ceans (135/95) Burpees Measure= total reps Cashout– 400m run for Time WL– Back Squat program.
Motivational Monday 5-15-17
Strength Back Squat 3-3-3-3-3 WOD 3 Rounds 30 DB Snatches (50/35) 20 OHS (95/65) 10 Reverse Burpees (weighted slam ball) 200m Run
Flex Friday 5-12-17
Strength 10:00min EMOM 3 Power Cleans (must be touch and go) Add weight every 2min. Finish heaviest set possible. WOD For Time 1 mile run 40 Pull-ups 50 WB 60 sit-ups Cashout– practice HS
Thankful Thursday 5-11-17
Strength Snatch Complex 1 PS + 1 Hang Squat Snatch + 1 Touch and go Squat Snatch 5x (1+1+1) WOD 6min AMRAP 12 Box Jumps overs (24/20) 8 S2OH (155/95) 6 Dead Lifts (155/95) Rest 2 min Repeat 6 min AMRAP (Start where u leave off) Measure= total rounds + reps completed
West Coast Wednesday 5-10-17
SKill 12 min EMOM 1) 1 Rope Climb 2) 5 Strict Pull-ups 3) 8 Pistols WOD 3-6-9-12-9-6-3 Front Squats (135/95) T2B Cashout– Ring MU Progressions
Tabata Tuesday 5-9-17
Strength Bench Press 5-5-5-5-5 WOD Complete in any order 100 Push ups 80 KBS (62/35) 800m run
Mighty Monday 5-8-17
Strength Deadlift 5-5-5-5-5 WOD 5RFT 8 Squat Snatches (75/55) 5 Burpees over Bar 20 DU’s Cashout– 10 Barbell roll outs (an work)
Turn up Thursday 5-4-17
Strength Back Squat 5-5-5-5-5 WOD 3Rounds of… 8 Hang Power Cleans (115/75) 5 Front Squats (115/75) 25 DU’s, then, Run 600m (end of street) Then 3 Rounds of… 8 Hang Power Cleans (115/75) 5 Front Squats (115/75) 25 DU’s