Entries by Andrew Gonzales

Monday 7-15-19

Strength Thrusters (off Rack) 10-8-6-4-2 Increase weight every set. WOD 5RFT 15 WB (20/14) 8 Power Cleans (135/95) 6 Push Press (135/95) Cashout– 30 tricep Banded ext.

Thursday 7-11-19

Skill 4000m Row with partner Alternating every 500m for Time. Partner WOD 18min AMRAP Alternating movements with partner 16 KB Snatches (45/25) 8 Pull-Ups + 8 Burpees 12 Box Jumps (24/20)

Wednesday 7-10-19

Skill HS walk drills WOD 6min AMRAP 4-6-8-10-12… etc of Hang Squat Cleans (115/85) HSPU’s Rest 2min Repeat 6min AMRAP Start at 4… Measure= Total Reps Cashout– DB Shoulder Complex (frontal, Lateral, rear) + Dips *scale HSPUS with HS Pushups with feet or knees on a box or bench.

Tuesday 7-9-19

Strength DL 8-8-8-8 Must be Touch and go/ medium weight Then, after each set… DB Walking Lunges (each arm) 10-10-10-10 WOD 8 RFT 7 T2B 25 DU’s Cashout– 20 GHD sit-ups

Monday 7-8-19

Strength Snatch Complex Snatch Grip DL (3 sec) + Hang Power + Floating (below knees) Squat Snatch + Touch and Go Squat Snatch. 7 working Sets, not including warm up set WOD 18 Min AMRAP 3 Bear Complex’s (135/95) RX+(165/115) 12 Pull-Ups 200m 1 Bear Complex= Power Clean + FS + S2OH + BS + […]