WOD

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THURSDAY, JANUARY 18, 2018
Gabe Beltran| wod| January 17, 2018| 0 Comments

Skill:

To be discussed in class

Followed By:

Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (95/65) Station 3 – Max Calorie Bike Station 4 – Rest

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WEDNESDAY, JANUARY 17, 2018
Gabe Beltran| wod| January 16, 2018| 0 Comments

Strength:

Clean + Jerk

Followed By:

15-12-9 reps for time of: Front Squat (185/125) Strict Handstand Push-ups

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TUESDAY, JANUARY 16, 2018
Gabe Beltran| wod| January 15, 2018| 0 Comments

Complete as many rounds and reps as possible in 20 minutes of:

100 Double-Unders 15 Alternating Dumbbell Snatches (50/35) 15/12 Calorie Row 15 Pull-ups

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MONDAY, JANUARY 15, 2018
Gabe Beltran| wod| January 14, 2018| 0 Comments

Strength:

Press

Followed By:

Every 90 seconds, for 15 minutes (10 sets): 5 Push Press (95/65) 10 Burpees Over the Barbell

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FRIDAY, JANUARY 12, 2017
Gabe Beltran| wod| January 11, 2018| 0 Comments

Strength:

Snatch

Followed By:

21-18-15-12-9 reps for time of: Wallballs (20/14) Toes-to-bar

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THURSDAY, JANUARY 11, 2018
Gabe Beltran| wod| January 10, 2018| 0 Comments

Skill:

To be discussed in class

Followed By:

Six rounds for time of: 21 AbMat Sit-Ups 15 Calorie Row 9 Strict Ring Dips

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WEDNESDAY, JANUARY 10, 2017
Gabe Beltran| wod| January 9, 2018| 0 Comments

Strength:

Clean

Followed By:

15-12-9 reps for time of: Thruster (135/95) Strict Handstand Push-up

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TUESDAY, JANUARY 9, 2017
Gabe Beltran| wod| January 8, 2018| 0 Comments

For Time:

30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders

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MONDAY, JANUARY 8, 2017
Gabe Beltran| wod| January 7, 2018| 0 Comments

Strength:

Press

Followed By:

Complete as many rounds and reps in 3 minutes of: 15/12 Calorie Row 12 Power Snatches (95/65) Rest 3 minutes Complete as many rounds and reps in 3 minutes of: 15/12 Calorie Row 8 Power Snatches (115/80) Rest 3 minutes Complete as many rounds and reps in 3 minutes of: 15/12 Calorie Row 4 Power Snatches (135/95)

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FRIDAY, JANUARY 5, 2017
Gabe Beltran| wod| January 4, 2018| 0 Comments

Strength:

Power Snatch + OHS

Followed By:

21 - 15 - 9 Power Clean (155/105) Strict HSPU

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THURSDAY, JANUARY 4, 2017
Gabe Beltran| wod| January 3, 2018| 0 Comments

Skill:

To be discussed in class

Followed By:

AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat (115/80) Calorie Bike Rest 5:00 AMRAP 5: 21-15-9 Kettlebell Swing (53/35) Front Squat Calorie Bike

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WEDNESDAY, JANUARY 3, 2017
Gabe Beltran| wod| January 2, 2018| 0 Comments

Strength:

Clean + Front Squat

Followed By:

7 Rounds for time of: 7 Pull-ups, Strict 7 Ring Dips, Strict 21 Air Squats

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TUESDAY, JANUARY 2, 2018
Gabe Beltran| wod| January 1, 2018| 0 Comments

Complete as many rounds as reps in 20 minutes of:

60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165)

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FRIDAY, DECEMBER 29, 2017
Gabe Beltran| wod| December 28, 2017| 0 Comments

Strength:

Squat

Followed By:

'15.1' Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115/75) 5 snatches

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THURSDAY, DECEMBER 28, 2017
Gabe Beltran| wod| December 27, 2017| 0 Comments

AMRAP 4:

27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs Rest 4:00 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs

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WEDNESDAY, DECEMBER 27, 2017
Gabe Beltran| wod| December 26, 2017| 0 Comments

Strength:

Snatch

Followed By:

Complete as many rounds and reps as possible in 7 minutes of: 10 Thrusters (115/80) 15 Pullups 50 Double Unders

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FRIDAY, DECEMBER 22, 2017
Gabe Beltran| wod| December 21, 2017| 0 Comments

4 Rounds for time of:

15 Power Snatches (75/55) 30 Double Unders 200 Meter Run

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THURSDAY, DECEMBER 21, 2017
Gabe Beltran| wod| December 20, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

On the Minute x 21: Minute 1 – 10/8 Calorie Bike Minute 2 – 12 Box Jump Overs (24/20) Minute 3 – 15 Wall Balls (20/14)

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WEDNESDAY, DECEMBER 20, 2017
Gabe Beltran| wod| December 19, 2017| 0 Comments

Strength:

Snatch

Followed By:

Complete as many rounds and reps as possible in 8 minutes of: 3 Hang Squat Cleans (95/65) 3 Toes to Bar 6 Hang Squat Cleans 6 Toes to Bar 9 Hang Squat Cleans 9 Toes to Bar -etc-

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TUESDAY, DECEMBER 19, 2017
Gabe Beltran| wod| December 18, 2017| 0 Comments

Seven rounds for time of:

Complete as many rounds and reps as possible in 2 minutes of: 25/17 Calorie Row Max Push Jerks (205/135) -rest 2 min between rounds

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MONDAY, DECEMBER 18, 2017
Gabe Beltran| wod| December 17, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

5 rounds for time of: 7 Deadlifts (275/185) 25 Air Squats 7 Strict Handstand Push-ups

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THURSDAY, DECEMBER 14, 2017
Gabe Beltran| wod| December 13, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80)

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WEDNESDAY, DECEMBER 13, 2017
Gabe Beltran| wod| December 12, 2017| 0 Comments

Strength:

Snatch

Followed By:

'12.3' Complete as many rounds and reps as possible in 18 minutes of: 15 Box Jumps (24/20) 12 Push Press (115/75) 9 Toes to Bar

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TUESDAY, DECEMBER 12, 2017
Gabe Beltran| wod| December 11, 2017| 0 Comments

Complete as many rounds and reps in 20 minutes of:

2 Bar Muscle-ups 4 Strict Handstand Push-ups 8 Dumbbell Hang Squat Cleans (50/35)

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MONDAY, DECEMBER 11, 2017
Gabe Beltran| wod| December 10, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

For Time: 21 Thrusters (95/65) 21 Kettlebell Swings (70/53) 750m Row 15 Thrusters 15 Kettlebell Swings 500m Row 9 Thrusters 9 Kettlebell Swings 250m Row

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THURSDAY, DECEMBER 7, 2017
Gabe Beltran| wod| December 6, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

In any order, complete the following: 1. Assault bike for Cals (70/45) 2. Row 1500m 3. 200 double unders

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WEDNESDAY, DECEMBER 6, 2017
Gabe Beltran| wod| December 5, 2017| 0 Comments

Strength:

Snatch

Followed By:

Complete as many rounds and reps in 10 minutes as possible: 5 Strict Ring Dips 10 Box Jumps (24/20) 15 Hand Release Pushups

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TUESDAY, DECEMBER 5, 2017
Gabe Beltran| wod| December 4, 2017| 0 Comments

Every four minutes for twenty-four minutes:

12 Toes to Bar 16 Deadlifts (135/95) 20/15 Calorie Row

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MONDAY, DECEMBER 4, 2017
Gabe Beltran| wod| December 3, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

Three rounds for time of: 10 Power Snatches (115/80) 15 Overhead Squats 20 Wallballs (20/14)

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