Weightlifting Wednesday 3-22-17
Strength DL 5-5-3-3-1-1 WOD 21-15-9 Hang Power Snatches (95/65) Box Jumps (24/20) Burpees Cashout– 1min ME T2B
Author Archive for: andrew
Entries by Andrew Gonzales
Tactical Tuesday 3-21-17
SKill HSPU’s WOD 3RFT Run 200m 15 S2OH (115/75) 20 WBSU’s (20/14) 10 DB Snatches (50/35) Cashout– Ring Dips/ DB OH tricep ext.
Mighty Monday 3-20-17
Strength Front Rack Walking Lunges 10-10-10-10-10 (5x each leg) WOD 10-9-8-7-6-5-4-3-2-1 Squat Cleans (135/95) Pull-ups *Complete 100 DU’s any how throughout WOD. Cashout– Rear Delt flys/ weight plank 1min.
Tank top Thursday 3-16-17
Warm-up Ring MU-progressions SKill 10:00 EMOM (30sec work/ 30sec rest) DU’s Strict pull-ups WOD A) 100 KBS (54/35) 5 Burpees EMOM until completed Rest 2min B) 400m run 10 Turkish get-ups (35/20)
Weightlifting Wednesday 3-15-17
Strength Thrusters 10-8-6-4-2 Increase weight every set WOD 3-6-9-3-6-9 Power Cleans HSPU’s / wall walks 15:00min time cap Rest 5min 2:00min ME WB Cashout– LE stretch
TeamWork Tuesday 3-14-17
SKill Teams of 3 12:00min EMOM- Complete A) 1 Rope Climb B) Row 15 Cals C) 8 T2B WOD 2RFT 20 Pull-ups 25 Air Squats 30 Push-ups 35 Sit-ups 50 Double unders
Motivated Monday 3-13-17
Strength Back Squat 10-10-10-10-10 WOD 2 Rounds of “DT” 200m Run 2 Rounds of “DT” Run 200m 1 Round of DT 20 Burpees DT= (155/105) 12 DL 9 Hang Power 6 Push Jerk
Thankful Thursday 3-9-17
SKill 4 x 400m run 1 min rest between sets WOD For Time Row 500m 20 Burpee pull-ups 100m Farmers carry (50+/25+) 40 KBS (62/25) 30 Slam balls (20/10) 20 Hang Power Cleans (95/65) 100m Farmers carry (50+/25+)
Weightlifting Wednesday 3-8-17
Strength Snatch (squat) 3-3-3-3-3 Power Snatch 3-3-3-3-3 WOD 7:00min 5 DL (225/135) 10 WB Rest 2min 5:00 AMRAP 5 OHS (95/65) 10 WBSU’s Cashout– DB presses/ practice L-sits
Tactical Tuesday 3-7-17
SKill Pull-ups 8-8-8-8-8 Weighted/ strict/ assisted WOD 18:00min AMRAP Run 200m 18 Goblet Lunges (45/25) 25 DU’s 15 Ring Rows Cashout– 20 GHD sit-ups