Entries by Andrew Gonzales

Wednesday 5-22-19

Strength Push Press 2-2-2-1-1-1 WOD 7min AMRAP 15 WB (20/14) 8 DL (225/135) Rest 3min 7min AMRAP 8 OHS (95/65) 15 Pull-ups Cashout– 55 WBSU’s unbroken- for “Brady”

Monday 5-20-19

Strength Strict weighted pull-ups 4×8 WOD 4 Rounds of… 10 Clean and Jerks (135/95) 40 DU’s Then, 40 Burpees 15min Time cap, Cleans must be Touch and go’s. Hands must stay on bar. Cashout– DB Row 3×8

Friday 5-17-19

Strength Back Squat Attempt to complete 100 Back Squats in 10min. Rerack as often as needed. (185/105) WOD Complete in any order 1 mile run 50 S2OH (135/95) 50 Pull-ups

Thursday 5-16-19

Strength Snatch Complex 1 Hang Squat + 1 OHS 20min to work to AHAP WOD 6min AMRAP 25 KBS (62/35) 10 HSPU’s Rest 2min 6min AMRAP 12 Hang Power Snatches (95/65) 8 Burpees over Bar Cashout– 60 Sit-ups for time

Wednesday 5-15-19

Skill Pistols and Double Unders Progressions WOD 18min Time cap 40 OH Plate Lunges 1 Rope Climb 40 Power Cleans (135/95) 1 Rope Climb 40 DU’s 1 Rope Climb 40 T2B 1 Rope Climb Cashout– 1 min of Bar MU’s

Tuesday 5-14-19

Strength Push Press 3-3-3-3-3 WOD 50 DB Snatches (50/35) 50 Box Jump overs (24/20) 400m Run 40 DB Snatches 40 Box Jump overs (24/20) 200m Run 30 DB Snatches 30 Box Jump overs 100m Run

Friday 5-10-19

Strength Establish 1 RM OHS 20min Time cap WOD “Karen” For Time 150 WB (20/14) Would like to Welcome Jessica to the box. Newest member as of Thursday!