Athlete of the Month

Rodrigo Rodriguez

 

Strength

Back Squat

E2MOM x 8

3 Back Squats @ 75%
Super Set with 5 Strict Toes To Bar

WOD - AMRAP 12

21 American Kettlebell Swings (53/35)

Strength

Bench Press

5 @ 55%
5 @ 60%
3 @ 70%
3 @ 75%
10 @ 55%

WOD

1 Mile Run

Directly into:

10 Rounds

WOD for Puerto Rico

Partner WOD

Buy In: 1 Mile Run

Then - 5 Rounds For Time

50 Jumping Jacks
40 Lunges
30 Air Squats
20 Push Ups
10 Synchronized Burpees

Accessory Work

On The Minute x 12 (6 roundds)

Minute 1 - 100ft Box Push
Minute 2 - 30 Double Unders

WOD

Chipper

40 - 30 - 20 - 10

Recovery WOD


2 rounds
1min Lite Row
10 Reverse Lunges (5 right, 5 left)
1min Lite Bike
10 Paralette/Box Shoot Thru
2min Lite Row
20 Reverse Lunges (10 right, 10 left)
2min Lite Bike

Strength

Snatch

Warm up with 3 X 3 Hang Snatch High Pull

7 X 1 of 1 Power Snatch & 1 Hang Snatch

Set 1 @ 40%
Set 2 @ 45%
Set 3 @ 50%
Set 4 @ 55%
Set 5 @ 55%

Strength

Overhead Squat (CFL/Scale Front Squat)

5 @ 45%
5 @ 50%
5 @ 55%

Super Set with 5 Ab Wheel Roll Outs

WOD

"KALSU" Benchmark - 30min Time Cap