WOD

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THURSDAY, JUNE 22, 2017
Gabe Beltran| wod| June 21, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

Every minute, on the minute, for 15 minutes: 3 Deadlifts @ (225/155) 6 Burpees Over the Barbell

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WEDNESDAY, JUNE 21, 2017
Gabe Beltran| wod| June 20, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

AMRAP 4:00: 400m Run 15 Box Jump Overs (24/20) Max Power Cleans (135/95) -Rest 4:00- AMRAP 4:00: 400m Run 15 Box Jump Overs Max Power Cleans

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TUESDAY, JUNE 20, 2017
Gabe Beltran| wod| June 19, 2017| 0 Comments

Strength:

Squat

Followed By:

Complete as many rounds and reps as possible in 6 minutes of: 3 Thrusters (135/95) 6 Pull-Ups 12 Kettlebell Swings (70/53)

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MONDAY, JUNE 19, 2017
Gabe Beltran| wod| June 18, 2017| 0 Comments

Strength:

Snatch

Followed By:

Complete as many rounds and reps as possible in 9 minutes of: 12 Over the Bar Burpees 9 Power Snatch (95/65) 6 Ring Dips

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FRIDAY, JUNE 16, 2017
Gabe Beltran| wod| June 15, 2017| 0 Comments

Strength:

Press

Followed By:

Complete as many rounds and reps as possible in 8 minutes of: 5 Deadlifts (225/185) 10 Strict Handstand Push-Ups

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THURSDAY, JUNE 15, 2017
Gabe Beltran| wod| June 14, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

EMOM: 20 Min Even: 10 Box Jump Overs (24/20) Odd: 10 DB Lunges (50/35)

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WEDNESDAY, JUNE 14, 2017
Gabe Beltran| wod| June 13, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

In teams of two, partners alternate exercises in order to complete as many rounds as possible in 12 minutes of: 30 Double Unders 20 Wall Ball Shots (20/14) 10 Strict Pull-Ups

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TUESDAY, JUNE 13, 2017
Gabe Beltran| wod| June 12, 2017| 0 Comments

Strength:

Squat

Followed By:

For time: Row 1000 Meters immediately followed by… Three rounds for time of: 10/7 Ring Muscle-Ups 15 Ground to Overhead (135/95) 20 Toes to Bar immediately followed by… Row 1000 Meters

MONDAY, JUNE 12, 2017
Gabe Beltran| wod| June 11, 2017| 0 Comments

Strength:

Snatch

Followed By:

Complete as many rounds and reps as possible in 10 minutes of: 10 Alternating Dumbbell Snatches (50/35) 20 Push-Ups

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FRIDAY, JUNE 9, 2017
Gabe Beltran| wod| June 8, 2017| 0 Comments

Strength:

Push Press

Followed By:

3 Rounds for time of: 400m Run 15 Deadlifts (225/155) 50 Double-unders

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WEDNESDAY, JUNE 7, 2017
Gabe Beltran| wod| June 6, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of: 5 Man-Makers (55/35)

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TUESDAY, JUNE 6, 2017
Gabe Beltran| wod| June 5, 2017| 0 Comments

Strength:

Squat

Followed By:

For time: 10 - 1 / 1 - 10 Wall Ball Shots (20/14) Ring Dips

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MONDAY, JUNE 5, 2017
Gabe Beltran| wod| June 4, 2017| 0 Comments

Strength:

Snatch

Followed By:

For Time: 15 – 12 – 9 Box Jump Overs (24/20) Power Snatch (95/65) Directly into… 15 – 12 – 9 Toes to Bar Overhead Squats (95/65)

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FRIDAY, JUNE 2, 2017
Gabe Beltran| wod| June 1, 2017| 0 Comments

Strength:

Push Press

Followed By:

Complete as many rounds and reps as possible in 4 minutes of: 10 Push Presses (95/65) 10 Pull-Ups Rest 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 minutes of: 15 Kettlebell Swings (70/53) 15 Hand-Release Push-Ups

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THURSDAY, JUNE 1, 2017
Gabe Beltran| wod| May 31, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

Four rounds for time of: 21/15 Calorie Row 18 Wallballs (20/14) 15 Burpees

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WEDNESDAY, MAY 31, 2017
Gabe Beltran| wod| May 30, 2017| 0 Comments

Strength:

Snatch

Followed By:

Four rounds for time of: 10 Hang Squat Snatches (115/75) 20 Box Jump-Overs (24/20)

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TUESDAY, MAY 30, 2017
Gabe Beltran| wod| May 29, 2017| 0 Comments

Strength:

Squat

Followed By:

Alternating Tabata Thrusters (75/55) Abmat Situps

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FRIDAY, MAY 26, 2017
Gabe Beltran| wod| May 25, 2017| 0 Comments

Strength:

Push Press

Followed By:

Complete as many rounds and reps as possible in 12 minutes of: 6 Handstand Push-Ups 9 Ring Dips 12 Toes to Bar

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THURSDAY, MAY 25, 2017
Gabe Beltran| wod| May 24, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

AMRAP 20: 200 Meter Run 20 Abmat Situps 2 Rope Climbs

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WEDNESDAY, MAY 24, 2017
Gabe Beltran| wod| May 23, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

3 Rounds for time of: 10 Power Cleans (135/95) 10 Front Squats 10 Push Jerks 50 Double-unders

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TUESDAY, MAY 23, 2017
Gabe Beltran| wod| May 22, 2017| 0 Comments

Strength:

Squat

Followed By:

Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Pull-Ups 10 Kettlebell Swings (70/53) 20 Wall Ball Shots (20/14)

MONDAY, MAY 22, 2017
Gabe Beltran| wod| May 21, 2017| 0 Comments

Strength:

Snatch

Followed By:

'Isabel' For Time: 30 Snatches (135/95)

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FRIDAY, MAY 19, 2017
Gabe Beltran| wod| May 18, 2017| 0 Comments

Strength:

Push Press

Followed By:

Complete as many rounds and reps as possible in 8 minutes of: 12 Russian Kettlebell Swings (70/53) 12 Alternating Reverse Lunges with Kettlebell Goblet Hold (70/53)

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THURSDAY, MAY 18, 2017
Gabe Beltran| wod| May 17, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

Teams of 3: For Time: 150 Double Unders 75 Cal Bike 75 Sit-ups 120 Double-unders 60 Cal Bike 60 Sit-ups 90 Double-unders 45 Cal Bike 45 Sit-ups 60 Double-unders 30 Cal Bike 30 Sit-ups

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WEDNESDAY, MAY 17, 2017
Gabe Beltran| wod| May 16, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

5 Rounds for time of: 9 Power Cleans (135/95) 12 Box Jump Overs 15 Hand Release Push-ups

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TUESDAY, MAY 16, 2017
Gabe Beltran| wod| May 15, 2017| 0 Comments

Strength:

Squat

Followed By:

3 Rounds for time of: 400 Meter Run 21 Burpees

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MONDAY, MAY 15, 2017
Gabe Beltran| wod| May 14, 2017| 0 Comments

Strength:

Snatch

Followed By:

AMRAP 3: 15/12 Calorie Row 12 Power Snatch (95/65) Rest 3:00 AMRAP 3: 15/12 Calorie Row 8 Power Snatch Rest 3:00 AMRAP 3: 15/12 Calorie Bike 4 Power Snatch

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FRIDAY, MAY 12, 2017
Gabe Beltran| wod| May 11, 2017| 0 Comments

Strength:

Push Press

Followed By:

Complete as many rounds and reps as possible in 8 minutes of: 40 Double-Unders 20/15 Hand-Release Push-Ups 10 Ring Dips

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THURSDAY, MAY 11, 2017
Gabe Beltran| wod| May 10, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 20 Calorie Bike 10 Hang Power Cleans (135/95)

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