Entries by Andrew Gonzales

Friday 1-24-20

Skill T2B Complete 3 sets of ME T2B (must string together) Scale= Kipping knees to waist (must string together) WOD 3RFT 15 Power Snatches (115/85) 100 DU’s 1 Rope Climb Rest 1 min

Thursday1-23-20

Strength all day! Front Squat Establish 1RM 5-3-3-1-1-1… Strength 2 Weighted DB Walking Lunges 12-12-12 DB Lateral raises 10-10-10 DB frontal raises 10-10-10 BB bicep curl 10-10-10 GHD sit-ups 15-15-15

Tuesday 1-21-20

Skill/ BB cycle 9min EMOM 5 Power Clean (must be touch and go) 3min/ rest 1min/ 3min/ rest 1min/ 3min WOD 12min 8 DL (185/125) 7 Burpee 6 T2B Cashout– 20 Strict pull-ups

Tuesday 1-21-20

Skill/ BB cycle 9min EMOM 5 Power Clean (must be touch and go) 3min/ rest 1min/ 3min/ rest 1min/ 3min WOD 12min 8 DL (185/125) 7 Burpee 6 T2B Cashout– 20 Strict pull-ups

Tuesday 1-21-20

Skill/ BB cycle 9min EMOM 5 Power Clean (must be touch and go) 3min/ rest 1min/ 3min/ rest 1min/ 3min WOD 12min 8 DL (185/125) 7 Burpee 6 T2B Cashout– 20 Strict pull-ups

Monday 1-20-2020

HeroWOD “Zeus” 3 Rounds for Time 30 WB 30 Sumo DL HP 30 Box Jumps 30 Push Presses 30 Cal Row 30 Pushups 10 Back Squats (Body weight) U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based […]

Friday 1-17-20

Strength Front Squats 2-2-2-2-2 WOD 10min AMRAP 14 DB Snatches (50/35) 35 DU’s Cashout– 15 Pullups/ 15 GHD sit-ups

Thursday 1-16-20

Skill Bar MU stuff – Ice cream makers – DB pull overs – glide kip – gymnasty stuff WOD 20min AMRAP 15 Cal row 7 C2B Pull-ups 10 burpee to a plate

Thursday 1-16-20

Skill Bar MU stuff – Ice cream makers – DB pull overs – glide kip – gymnasty stuff WOD 20min AMRAP 15 Cal row 7 C2B Pull-ups 10 burpee to a plate