Gymnastic Wednesday 5-3-17
SKill Handstand holds WOD 10-9-8-7-6-5-4-3-2-1 HSPU’s (Wall walks= scale) V-ups Burpees Air Squats 20min time cap
Author Archive for: andrew
Entries by Andrew Gonzales
Tactical Tuesday 5-2-17
Strength Clean 20min to Establish heavy 1RM WOD 11min AMRAP 100m WB run 6 DL (225/155) 100m WB run 6 C2B pull-ups
Hero WOD Monday 5-1-17
No Skill Hero WOD “Zeus” Three rounds for time of: 30 Wall ball shots, 20 pound ball 75 pound Sumo deadlift high-pull, 30 reps 30 Box jump, 20″ box 75 pound Push press, 30 reps Row 30 calories 30 Push-ups Body weight Back squat, 10 reps U.S. Army Specialist David E. Hickman, 23, of Greensboro, […]
Freaky Friday 4-28-17
Strength OHS 5-3-1-1-1 WOD Complete in any order for time. 50 Bench Press (135/95) 50 WB 50 Burpees 50 SDHP (75/55) 50 Slam balls
Turn up Thursday 4-27-17
SKill T2B Progressions WOD 200m buy in then, 2 Rounds of… 20 DL (185/135) 20 sit-ups 20 Pull-ups 20 lunge Jumps Then run, 400m
Weightlifting Wednesday 4-26-17
Strength Split Jerks 5-3-1-1-1-1… WOD 10min AMRAP 8 Push presses (115/75) 7 Ring Dips 20 DU’s Cashout– 20 V-ups / OH tri ext.
Kettle bell Tuesday 4-25-17
SKill 1000m row for time WOD 10 RFT 3 Strict pull-ups 5 KB row (45/25) 5 Single arm goblet squats (each side) (45/25) 12 KBS Russian 100m run 25min time cap
Motivational Monday 4-24-17
Strength Front Squat 5-3-1-1-1… Establish Heavy 1 WOD 10-9-8-7-6-5-4-3-2-1 Power Snatches (95/65) Box Jumps (30″/24″) Cashout– pistol Squats / lateral raises
Mustache Friday 4-21-17
Strength Cleans 2-2-2-2-2 WOD 4 Rounds of 4min 10 Hang Power Cleans (135/95) 7 S2OH (135/95) 15 Sit-ups 100m Farmers Carry (50/35)
TeamWork Thursday
SKILL 10:00min EMOM Odd min- 30 sec ME DU’s/ 30 sec rest Even min- 30 sec ME Pull-ups (kipping/ butterfly) / 30 sec rest WOD Complete 10 rounds with a partner, alternating movements. 15 DL (135/95) Must be done unbroken (5 Burpee penalty) 10 Burpee Box Jumps (24/20) 20 WB (20/14) Cashout– group plank survivor […]