WOD

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WEDNESDAY, SEPTEMBER 20, 2017
Gabe Beltran| wod| September 19, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

5 rounds for time of: 8 Kettlebell Swings (70/53) 10 Shoulder to Overhead (135/95) 12 Hand Release Pushups

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TUESDAY, SEPTEMBER 19, 2017
Gabe Beltran| wod| September 18, 2017| 0 Comments

Teams of 3:

AMRAP 30: 150/100 Calorie Row 100 Power Cleans (135/95) 150/100 Calorie Row 80 Push Jerks 150/100 Calorie Row 60 Front Squats 150/100 Calorie Row 40 Clusters

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MONDAY, SEPTEMBER 18, 2017
Gabe Beltran| wod| September 17, 2017| 0 Comments

Strength:

Snatch

Followed By:

Complete as many rounds and reps in 8 minutes of: 6 Strict HSPU 18 Wall Ball Shots (20/14) 36 Double Unders

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FRIDAY, SEPTEMBER 15, 2017
Gabe Beltran| wod| September 14, 2017| 0 Comments

Strength:

Squat

Followed By:

For Time: 15-12-9 Power Snatch (115/75) Overhead Squats Chest to Bar Pull-ups

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THURSDAY, SEPTEMBER 14, 2017
Gabe Beltran| wod| September 13, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

Every minute, on the minute, for 16 minutes: Odd – 5 Power Cleans (185/125) Even – 12/6 Calories of Assault Bike

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WEDNESDAY, SEPTEMBER 13, 2017
Gabe Beltran| wod| September 12, 2017| 0 Comments

Strength:

Clean and Jerk

Followed By:

In teams of two, partners will alternate to complete 7 rounds each of: 7 Push Press (115/75) 7 Toes to Bar

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TUESDAY, SEPTEMBER 12, 2017
Gabe Beltran| wod| September 11, 2017| 0 Comments

Strength:

Front Squat

Followed By:

AMRAP 9: 9 Kettlebell Swings (70/53) 9 Burpees 9 Kettlebell Swings 9 Box Jumps (30/24)

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MONDAY, SEPTEMBER 11, 2017
Gabe Beltran| wod| September 10, 2017| 0 Comments

Strength:

Snatch

Followed By:

For time: 500 Meter Row 50 Wall Ball Shots (20/14) 50 Push-Ups 500 Meter Row

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FRIDAY, SEPTEMBER 8, 2017
Gabe Beltran| wod| September 7, 2017| 0 Comments

Strength:

Squat

Followed By:

AMRAP 15 50 Double Unders 25/18 Calorie Bike 15 Dumbbell Hang Squat Cleans (50/35)

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THURSDAY, SEPTEMBER 7, 2017
Gabe Beltran| wod| September 6, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

AMRAP 18: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30 Toes to Bar

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WEDNESDAY, SEPTEMBER 6, 2017
Gabe Beltran| wod| September 5, 2017| 0 Comments

Strength:

Clean

Followed By:

“Amanda” For Time: 9-7-5 Ring Muscle Ups Squat Snatch (135/95)

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TUESDAY, SEPTEMBER 5, 2017
Gabe Beltran| wod| September 4, 2017| 0 Comments

Strength:

Front Squat

Followed By:

For Time: 800 Meter Run 30/21 Calorie Row 25 Burpees 20 Clean & Jerks (155/105)

FRIDAY, SEPTEMBER 1, 2017
Gabe Beltran| wod| August 31, 2017| 0 Comments

Strength:

Squat

Followed By:

Complete as many rounds and reps as possible in 7 minutes of: 10 Thrusters (95/65) 20 Front Rack Lunges

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THURSDAY, AUGUST 31, 2017
Gabe Beltran| wod| August 30, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

15 Minute EMOM: Min 1: 15 Push Press (75/55) Min 2: 30 Second Plank Hold Min 3: 15/10 Hand Release Pushups

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WEDNESDAY, AUGUST 30, 2017
Gabe Beltran| wod| August 29, 2017| 0 Comments

Strength:

Clean

Followed By:

Complete as many rounds and reps as possible in 6 minutes of: 12 Wall Ball Shots (20/14) 9 Toes To Bar 6 Burpees

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TUESDAY, AUGUST 29, 2017
Gabe Beltran| wod| August 28, 2017| 0 Comments

Strength:

Front Squat

Followed By:

'DT' Five rounds for time of: 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks

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MONDAY, AUGUST 28, 2017
Gabe Beltran| wod| August 27, 2017| 0 Comments

Strength:

Snatch

Followed By:

Seven rounds for time of: 7 Ring Dips 7 Box Jumps (24/20) 7 Dumbbell Snatch (50/35)

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FRIDAY, AUGUST 25, 2017
Gabe Beltran| wod| August 24, 2017| 0 Comments

Strength:

Squat

Followed By:

For time: 15 Deadlifts (225/155) 30 Wall Ball Shots (20/14) 12 Deadlifts 24 Wall Ball Shots 9 Deadlifts 18 Wall Ball Shots

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THURSDAY, AUGUST 24, 2017
Gabe Beltran| wod| August 23, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

"Cindy" Complete as many rounds and reps in 20 minutes as possible of: 5 Pull-ups 10 Push-ups 15 Squats

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WEDNESDAY, AUGUST 23, 2017
Gabe Beltran| wod| August 22, 2017| 0 Comments

Strength:

Jerk

Followed By:

Five rounds for time of: 30 Double-Unders 20 Kettlebell Swings (53/35) 10 Push-Ups

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TUESDAY, AUGUST 22, 2017
Gabe Beltran| wod| August 21, 2017| 0 Comments

Strength:

Front Squat

Followed By:

Complete as many rounds and reps as possible in 6 minutes of: 6 Thrusters (115/80) 9 Toes to Bar 12 Box Jumps (24/20)

MONDAY, AUGUST 21, 2017
Gabe Beltran| wod| August 20, 2017| 0 Comments

Strength:

Snatch

Followed By:

Four Rounds for time of: 400m Sandbag Run 30 Abmat Sit-ups 20 Burpees

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FRIDAY, AUGUST 18, 2017
Gabe Beltran| wod| August 17, 2017| 0 Comments

Strength:

Back Squat

Followed By:

Two rounds for time of: 25 Deadlifts (185/135) 50 Wallballs (20/14) 75/50 Calorie Row

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THURSDAY, AUGUST 17, 2017
Gabe Beltran| wod| August 16, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

15-10-5 Kettlebell Swings (70/53) Toes to Bar 400 Meter Sandbag Run 5-10-15 Kettlebell Swings (70/53) Toes to Bar

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WEDNESDAY, AUGUST 16, 2017
Gabe Beltran| wod| August 15, 2017| 0 Comments

Strength:

Clean

Followed By:

“Elizabeth” 21-15-9 Clean (135/95) Ring Dips

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TUESDAY, AUGUST 15, 2017
Gabe Beltran| wod| August 14, 2017| 0 Comments

Strength:

Front Squat

Followed By:

Every minute, on the minute, for 10 minutes: 10 Thrusters (95/65) 5 Burpees

MONDAY, AUGUST 14, 2017
Gabe Beltran| wod| August 13, 2017| 0 Comments

Strength:

Snatch

Followed By:

Three rounds for time of: Run 400m 15 Power Snatches (95/65) 75 Double Unders

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FRIDAY, AUGUST 11, 2017
Gabe Beltran| wod| August 10, 2017| 0 Comments

Strength:

Squat

Followed By:

27-21-15-9 Kettlebell Swings (70/53) Burpees

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THURSDAY, AUGUST 10, 2017
Gabe Beltran| wod| August 9, 2017| 0 Comments

Skill:

To be discussed in class

Followed By:

3 Rounds for time of: 500 Meter Row 400 Meter Run Rest 3:00 between rounds

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