Entries by Andrew Gonzales

Friday 9-25-20

Warm-up single base kickball (5:30am class for sure) SKILL Death by T2B goal- 7-10min, start at an appropriate number WOD 10 RFT 5 Bench (185/95) 10 Back Squat (135/75) – *Must clean from floor 20min time cap

Thursday 9-24-20

Strength Snatch Balance + OHS 2 (1+5) , 2 (1+3), 2 (1+1), 1 (1+0) WOD  ascending ladder by 2, starting at 2 10:00min AMRAP -Power Snatch (115/75) -Box Jumps (24/20) -Ring Dips

Wednesday 9-23-20

Skill Squat Therapy *stuff to improve your squat PARTNER WOD 20min AMRAP alternate movements with partner 10 Pull-ups + 5 Burpees 5 DL (275/185) + 10 WB (20/14) 15/12 cal row or bike    

Tuesday 9-22-20

WARM-UP shoulder mobility tabata 1- HS HOLD 2- ROPE HANG w/ high knees 3- Push Jerks (empty BB- no feet reset) 4- skater dudes Strength Push Jerk 5-5-5-5-5 WOD 15min AMRAP 7 HSPU’s 2 Rope Climbs 200m run scale= HSPU’s with feet or knees on box. or knees on a bench.   Cashout– Banded Tricep […]

Monday 9-21-20

Strength Clean Complex Power + Hang Squat + Squat Clean + FS WOD “AWEFUL ANNIE” Event 7 50-40-30-20-10 DU’s Sit-ups (RX+ GHD sit-ups) 5-4-3-2-1 Clean (Squat or Power) (225/125) RX+ (275/185)

Friday 9-18-20

Strength Back Squat Every 2min (EMOM style) 5-5-5-5-5 must start and end with same weight 55-65% WOD 7min AMRAP 7 FS (155/95) 7 T2B 7 Push-ups

Thursday 9-17-20

Skill review kipping pull-ups/ butterfly pull-ups 1 set of ME attempt WOD 10 RFT 5 clean and jerks (135/95) 5 Pull-ups (RX+ C2B) cashout– 4×8 BB bicep curls

Wednesday 9-16-20

No Skill WOD For time/ complete in any order 25 Bench Press (225/115) 50 KBS (62/35) 75 Sit-ups 100 plate step ups (45/25) 250 DU’s *scale weight as needed

Tuesday 9-15-20

Strength Snatch Complex Snatch Pull + Power Snatch + OHS + Squat Snatch work to a heavy set WOD 1-2-3-4-5-6-7-8-9-10 OHS (115/75) Burpees over Bar