Weightlifting Wednesday 4-5-17
Strength Push Jerks/ Split Jerks (3/2) 5-5-5-5-5 WOD “Nancy” 5RFT 400m run 15 OHS Cashout– 1min ME Bench Press (135/95)
Author Archive for: andrew
Entries by Andrew Gonzales
Tactical Tuesday 4-4-17
Strength/ Skill 10:00min EMOM 6 DL (275/165) + ME Burpees 30sec/ 30 sec rest *measure- total Burpees WOD 10:00min 8 C2B 25 DU’s 20 Sit-ups Cash out– Rear Delt Flys/ Kiping hips to Rings/ MU’s
Motivational Monday 4-3-17
Strength Front Squat 5-5-5-5-5… WOD 4RFT 10 Clean and Jerks (135/95) 3 Wall walks (RX+ 9 HSPU’s) Cashout-400m run for Time
Flex Friday 3-31-17
Strength Back Squat 8-8-8-8-8 WOD 18-15-12-9-6 Hang Power Cleans (135/85) Walking OH plate Lunges Sit-ups Cashout– 1 min ME T2B
Thirsty Thursday 3-30-17
SKill 10min EMOM Odd- Bench Press (135/95) Even- Cal Row Measure= Total reps WOD 20 min AMRAP 400m Run 15 Burpees in a plate 20 Russian AB twist (plate 25/15) 25 DU’s 8 Tire Flips Jump Throughs
Weightlifting Wednesday 3-29-17
Strength OHS 5-4-3-2-1 WOD 5RFT 3 Squat Snatch (135/85) 12 Box Jumps (30/24) 10 Pull-ups Rest 1min Cashout- Bicep curls/ rear felt flys
Tabata Tuesday 3-28-17
Warm-up Tabata Strength Push Press 8-8-8-8-8 WOD 3RFT 40 WB (20/14) 30 KBS (54/35) 20 Strict Push-ups 2 Rope Climbs 20min time cap
Motivational Monday 3-27-17
Warm up Group dynamic/ group BB warm up Strength 10:00min EMOM Clean Complex 1 Power Clean + 1 Hang Power Clean + 1 (Touch and Go) Squat clean Increase weight every 2 min. Work to a heavy set WOD 12:00min AMRAP 10 DL (185/115) 8 Knees to Elbows 100m plate run (45/25) Cashout– 2:00min max […]
Friday 17.5
17.5 10RFT 9 Thrusters 35 DUs
Announcement Thursday 3-23-17
Kickball– warm-up SKill Ring MU’s Progressions WOD Partner WOD-(alternate 2 completed rounds) 10 Rounds each of “Cindy”. As partner A) is working to complete 2 Rounds, partner B) runs 100m. WOD is Completed once 20 total rounds of “Cindy” are completed. Cindy= 5 pull-ups 10 Push-ups 15 Air Squats