Weightlifting Wednesday 4-19-17
Strength OHS 3-3-3-3-3 WOD 7:00min 4 Hang Squat Snatch (115/75) (RX+135/95) 8 T2B Cashout– 500m row for Time and Pull-up Complex Shoulder/ back stretches/
Author Archive for: andrew
Entries by Andrew Gonzales
Turn up Tuesday 4-18-17
Strength Split Jerks 3-3-3-3-3 WOD 20min AMRAP 400m run 6 HSPU’s / 5 wall walks 2 Rope Climbs 20 KBS (53/35)
Motivational Monday 4-17-17
Strength Back Squat 10-10-10-10-10 WOD 3-4-5-6-7-6-5-4-3 Squat Cleans (155/95) Burpees over Bar DU’s (3x) 18:00min time cap Cashout– Strict banded C2B pull-ups
Good Friday 4-14-17
Hip Mobility Dynamic Warm up Strength Front Squats 3-3-3-3-3 WOD 6:00min AMRAP 3 Hang Power Cleans (185/105) 6 Pull-ups 3:00min rest (must run 200m) 6:00min AMRAP 5 Burpees 10 WB (20/10)
Thankful Thursday 4-13-17
Strength Bench Press 10-8-6-4-2 AHAP Work to a heavy 2 WOD 3RFT 1min of Power Snatches (95/65) 1min of Ring push-ups 1min of Slam balls (20/10) 1min of DU’s 1 min rest Cashout– 30 OH tricep ext/ 30 dips
Weightlifting Wednesday 4-12-17
Strength Cleans 2×3 @ warm-up, 3 @ 65%, 3 @ 75%, 3@ 80% 3+ @ 85% WOD 18-15-12-9-6-3 DL (225/155) Box Jump overs (20/14) WBSU’s (20/14) Cashout– Mobility
Tactical Tuesday 4-11-17
Gymnastic Warm-up Strength 3×10 strict pull-ups 3×10 kips off rig 10 sec pull-up hold (chin over Bar) 10 ice cream makers WOD 12:00min AMRAP Run 200m (with WB 20/14) 3 Bar Muscle ups 15 Burpees
Motivational Monday 4-10-17
Strength OHS 5-5-5-5-5 WOD 6 RFT 7 Push Jerk (155/95) 15 Air Squats 20 KBS (62/35) Cashout– 20 Ring Dips
Flashback Friday 4-7-17
Warm-up- Dynamic/ Group BB Strength Cleans (squat) 5 @ warm-up 5 @ 65% 5 @ 70% 5 @ 75% 5+ @ 80% WOD 6 RFT 3 Power Snatches (135/85) 5 T2B 7 Back Squats (135/85) Cashout– 100 DU’s for Time
TeamWork Thursday 4-6-17
SKill 7:00min EMOM Strict Pull-ups 20Sec of work RX+ false grip ring (Scale ring rows) Partner WOD Complete in order, both partners have to do some portion of the work. Row 1000m / planks 80 WB / Plank 80 KBS / single unders 80 DB Snatches (50/35)/ Wall sit 50 alternating Burpee box jumps (24/20) […]