Entries by Andrew Gonzales

Friday 9-21-18

Strength 10:00min EMOM 2 Squat Cleans @ 70+% Same weight throughout WOD 6min AMRAP 5 Power Cleans (165/115) 8 Wall Balls 3min rest 400m sprint for time

Thursday 9-20-18

Strength Bench Press 8-8-8-8-8 WOD 12:00min to complete in any order 75 OH Plate reverse Lunges (45/25) 50 Pull-ups (RX+ 100 Pull-ups) 50 Burpees on Plate Cashout– Lateral raises/ Dips

Wednesday 9-18-18

Strength DL 5-5-5-5-5 Work to a Heavy 5 Partner WOD-alternate movements Complete 8 rounds Cal Row (15/12) 5 Power Snatches + 7 OHS (95/65) 30 DU’s Cashout– 2×10 reverse hyper extensions

Tuesday 9-18-18

Skill Pull-ups Hollow body, kips, butterfly, etc. drills to improve… WOD 6RFT 10 T2B 16 Box Jump overs (24/20) 100m plate run 20min Time cap Cashout– 2min Side Planks

Monday 9-17-18

Strength Back Squat 5-5-5-5-5 Work up to heavy 5. Go heavier then previous week 8’s WOD 2- 6min AMRAP 5 Hang Squat Cleans (135/95) 7 Push Jerks (135/95) 9 Ring Dips/ Strict Push ups 1min rest between AMRAP’s. Restart where you leave off. Measure= Total Rounds plus reps.

Friday 9-14-18

Strength Snatch 5-5-5-5-5 Work up to a Heavy set of 5. 25min Time cap WOD For Time 21- DL (225/145) 21- pull-ups 50 DU’s 15- DL 15- Pull-ups 40 DU’s 9- DL 9- Pull-ups 30 DU’s 12min Time cap

Thursday 9-13-18

Skill Rope Climbs WOD For Time Run 200m 10 Power Cleans (135/95) Run 200m 8 Power Cleans (155/115) Run 200m 6 Power Cleans (185/135) Run 200m 4 Power Cleans (205/145) Run 200m 2 Power Cleans (225/155) 20min Time cap

Wednesday 9-12-18

Strength Push Jerk 5-5-5-5-5 WOD 16min AMRAP 80 WB (20/14) 60 Sit-ups 40 SDHP (95/65) 20 T2B Measure= Reps completed at Time cap Cashout– ME Pull-ups 1min

Tuesday 9-11

9-11 Tribute WOD FOR TIME 2001m Run (1.25 miles) 11 Box Jumps 11 Thrusters (125/85) 11 C2B 11 Power Cleans (170/115) 11 HSPUS 11 KBS 11 T2B 11 DL (170/115) 11 Push Jerks (110/75) Row 2001 meters