Entries by Andrew Gonzales

Thursday 10-17-19

Warm-up Agility drills Skill 4×400 run 1min Rest WOD 3rounds of… 1 min of bike Cals 1 min of Russian KBS (53/35) 1 min Bench Press (135/95) 1 min BB OHS (45/35) 1 min Rest

Wednesday 10-16-19

Strength Front Squat 2-2-2-2-2 WOD For Time Row 50 cal Then, 5 rounds of 7 T2B 25 DU’s Then, 50 WB (every time u break 2 burpees)

Tuesday 10-15-19

Skill Headstand/ HS pushups WOD 22min AMRAP 8 HSPUS 12 Hang Power Cleans 200m Run 1min rest Cashout– DB seated shoulder press 3×10/ Ring Dips 3×10

Monday 10-14-19

Strength Dead Lift 8-8-8-8-8 Must be touch and go and tempo. WOD 6 ROunds of… 10 BB Lunges (135/95) stationary 7 C2B Pullups Then, complete 80 sit-ups.

Wednesday 10-9-19

Warm up Snatch Progressions/ Complex WOD 3 – 4min Rounds to complete the following each round. 30 WB (20/14) 5 DL (275/195) 100m Sprint Rest remainder of 4min time. At min 12, 7min to establish heavy 1 RM Squat Snatch. Finish at min 19.

Tuesday 10-8-19

Warm up Tabata 1) Ring Rows 2) Single Unders 3) Bird Dog 4) Kip Strength Strict Pull ups 8-8-8-8-8 Complete 10 GHD Sit-Ups after each set WOD 5RFT 12 Knees to elbows 12 Burpee Box Jump overs (24/20) 40 DU’s

Monday 10-7-19

Strength Squat Cleans 2-2-2-2 85% Clean pulls 2-2-2 110% WOD 12min AMRAP 15 Thrusters (95/65) 15 Power Cleans (95/65) 15 OHS (95/65) 200m Run

Friday 10-4-19

Skill Touch and go Snatches Pick a weight you can do 6-7-8-9-10 You may have to go lighter, each set. Goal- be efficient, and fast. Power Snatches, not muscle Snatches. rest between sets WOD For Time 30 Cal Row 40 WB (20/14) 50 KBS (62/35)