Entries by Andrew Gonzales

Monday 6-29-20

Strength Back Squat 10-10-10-10 WOD 10-9-8-7-6-5-4-3-2-1 Power Snatches (115/75) T2B 13min time cap        

Friday 6-26-20

Warm -up BB group clean warm up no skill- warm up to weight for WOD     WOD 8 RFT 5 Power Cleans (205/125) 12 pull-ups 8 Burpees Rest 1 min after every round      

Thursday 6-25-20

Conditioning Row 5oom x 4 Rest in between sets/ measure is your slowest time (not fastest) WOD Complete in any order- For Time 120 WB (20/14) 100 Push-ups 120 DU’s

Tuesday 6-23-20

Skill Ring Muscle up progressions/ drills 1- False grip ring rows 2- False grip turn over/ transition (heels stay on ground) 3- False grip ring pull-ups/ or strict bar pullups do 2 sets each EX, 5-10 reps each set. do at least 5 unboken, scale as needed. WOD 5RFT- 15min time cap 5 Bar Muscle […]

Friday 6-19-20

­Strength Push Press 5-5-2-2-2-2 WOD 8min AMRAP 3 bench press (185/105) 25 DU’s cashout– OH Tricep Ext. 4×8  

Thursday 6-18-20

Strength DL 5-5-5-5-5 Partner WOD 20min AMRAP alternate movements cal row (15/12) 10 T2B 5 BOB + 3 Squat Cleans (185/115)      

Wednesday 6-17-20

Strength Snatch balance + OHS 2 (1+3) 2 (1+2) 2 (1+1) 1 (1+0) WOD 10min AMRAP 3 Power snatches (135/85) 5 OHS (135/85) 7 Ring Dips / scale= Strict Push-ups