Entries by Andrew Gonzales

Friday

Skill Stretch 10min Goal- stretch posterior chain for 10min. Athlete choice. Pick at least 3 Stretches. WOD Run 2 miles for time! I know I know…. just freaking run it!

Wednesday 4-1-20

Skill 10min Squat rest Hold the bottom of air squat position (staying active/ and good position) for 10 min. Stretch ankles and hips before attempting. Must be stay below parallel. Test ends when u stand up. WOD 4 RFT 24 DB Snatches / or 24 KB snatches 15 Strict push-ups 400m run

Monday 3-30-20

Strength Unilateral front rack squat (DB/KB/load) 10-10-10-10 * down slow, up fast (3 sec down/ up fast) WOD 12min AMRAP 20 Russian KBS 16 KB/DB push presses 12 Skater Dudes Cashout– Hamstring stretches

Monday 3-30-20

Strength Unilateral front rack squat (DB/KB/load) 10-10-10-10 * down slow, up fast (3 sec down/ up fast) WOD 12min AMRAP 20 Russian KBS 16 KB/DB push presses 12 Skater Dudes Cashout– Hamstring stretches

Friday 3-27-20

Skill Ankle mobility Watch FB video… WOD Open WOD 12.1 7min AMRAP Burpees to 6inch target. Movement standards explain in FB video.