Entries by Paul Vidal

11/20/2018

Strength/Skill Manmakers 5-4-3-2-1 Row 200m in between each set WOD 5 RFT 5 Power Snatches (115/75) 7 Front Squats 9 Push Jerks 11 Wall balls (20/14) Post: Time

11/19/2018

Strength/Skill Strict Press 5X5 @ 1:30 5-5-5-5-5 Add weight/round WOD AMRAP 15 (+2 reps each round) 2 Box jump overs (24″/20″) 2 T2B 2 DB Snatch (50/35) Post rounds + reps  

11/18/2018

Skill & Drill Tall Snatch 5 x 2 5 Rounds @1:30 2-2-2-2-2 Snatch 6 x 1 6 rounds @ 1:30 1-1-1-1-1 @ 80-85% Snatch Grip Deadlift 4 x 3 4 rounds @ 2min Add weight/round

11/17/2018

Partner WOD For Time P1-800m Row P2-Tire Flip jump in and out Partners switch P1-1mw Bike P2-Ring Pull-ups Then: Partners break up as needed 60-50-40-30-20-10 DU Sit-ups Post:Time+reps

11/16/2018

Strength/Skill Back squat 4×3 4 Rounds @ 2 min 2-2-2-2 Add weight/round WOD For Time Rx+ 100 Reps Back squats @ BW Rx 80 Reps Back squats @ BW Scaled 60 Reps Back squats @ BW Post: Time and weight if not done Rx+ or Rx

11/15/2018

Strength/Skill Pause Deadlift A1. 5-5-5-5-5 @ 3:00 3 sec pause at the knee Add weight each round A2. 5 rep unbroken strict pull-ups with weight WOD AMRAP 20 6 Hang Cleans (175/115) 12 Deadlifts 24 Sit-ups 48 DU’s Post: Rounds + Reps      

11/14/2018

Strength/Skill Snatch 5 Rounds @ 1:30 2-2-2-2-2 Build up to a 2 rep Heavy WOD November’s Athlete of the Month: Cody Collins Cody’s “15 Minutes of Fame” AMRAP 10 5 yd Handstand Walk + 5 HSPU 5 Pistols/leg 5 sets of 1 Bar MU+5 Bar tricep dip Then, 5 mins to establish Snatch 1 RM […]

11/13/2018

Strength/Skill Thruster 4×3 4 Rounds @ 1:30 3-3-3-3 Add weight/round WOD 7 RFT 7 Burpee Box jump (30/24) 7 Thrusters (115/75) 7 C2B Pull-ups Post time/weight

11/12/2018

Strength/Skill Bench Press 4×6 4 Rounds @ 2 min 6-6-6-6 Add weight/round WOD For time 500 m Row 10/8 30 reps Bench press (135/95) 1000m row 10/8 20 reps Bench Press (155/105) 2000 m 10/8 10 Reps Bench Press (175/115) Post:Time/Weight  

11/09/2018

Strength/Skill Power Cleans 5 Rounds @1:30 A1. 2 Power Cleans+ 1 S2O Add weight/round WOD Partner Double Grace For Time 60 Clean & Jerks (135/95) Post: Time