Thursday 11/10/2016
Gator Hero WOD
8 rounds
5 Front Squats 185/125
26 Ring Push Ups
Wednesday 11/9/2016
Strength:
15 min stretching
WOD: 15 min AMRAP
8 slam balls 30/15
8 Dead Lifts 185/135
8 Burpees over bar
Tuesday 11/08/2016
WOD: 21, 15, 12, 9
HPU
Hang Snatch @95/75
STRENGTH: Strict Shoulder Press
5×3 @ 70%
Monday 11/07/2016
STRENGTH:
Power Clean
10 x 3 @ 80% of 1rm
WOD:
5 RFT
9 Power Cleans 135/95
15 Box Jumps 24/20
20 T2B
Friday 11/04/2016
WOD:
“Loredo”
6 Rounds
24 Air Squats
24 Push Ups
24 Walking Lunges
Run 400m
Also, we would like to say Good Luck to all our athletes competing in this weekend’s WAR FITNESS!!
Represent the PISTOLEROS well!!
#teampistoleros
Thursday 11/03/2016
WARM UP: 20 Min. Stretching
WOD:
4 ROUNDS
1 Tower
1 Lap
20 Sit ups
20 Push ups
Wednesday 11/2/2016
STRENGTH:
Squats
4 x 6 @ 70%
WOD:
For Time
50 Wall Balls 20/16
40 Burpees
30 Power Snatches 95/65
20 T2B
10 Bear Complex 95/65
Tuesday 11/01/2016
Strength:
Deadlift
5 x 5
WOD:
20 minute AMRAP
7 Pull Ups
7 Air Squats
7 KB Swings 53/35
20 Calorie Row
Monday 10/31/2016
Strength: Bench Press 5 X 5
Last set will be an AMRAP
WOD: 4 Rounds FT
10 Clean & Jerk 135/95
15 Box Jumps 24/20
20 Sit-ups
25 Double Unders
Friday 10/28/2016
Sam’s Farewell WOD
k9 Rounds
155 lbs/105 lbs
8 Floor Press
6 Deadlift
4 Hang Cleans
2 Shoulder to Overhead
End of conex & back with 1 KB (partner) 53/35
Thank you, Sam, for your commitment and your positive attitude.
We’re going to miss your big smile as much as your big muscles.
GOOD LUCK IN TEXAS!!