Entries by Andrew Gonzales

Tuesday 3-19-19

Skill DU Practice 100 for time + ME DU unbroken WOD 1/2 Murph Run 800m Then, 150 Air Squats 100 Push-ups 50 Pull-ups Then Run 800m RX+ full “Murph” or 3/4 35min Time cap

Wednesday 3-13-19

Skill 50 Banded Strict Pull-ups Or 50 seated Banded lat pulldowns + Ring MU Progressions WOD 10 RFT Partner WOD Alternate movements Cal Row (20/15) 8 DL (185/125) + 6 Burpees over bar 15 Kipping Knees to Elbows

Tuesday 3-12-19

Warmup Hip Mobility/ Barbell Strength Squat Cleans 2-2-2-2-2 Go heavy than previous 3. WOD 100 DU’s 80 DB Snatches (50/35) 60 Box Jumps (24/20) 40 Hang Power Cleans (135/95) 20 T2B Cashout– Banded Hamstring curls

Monday 3-11-19

Strength Power Snatches (115/95) 10min EMOM 20 sec of work/ 40 sec rest *goal- efficient bar cycle WOD 5 RFT 25 WB (20/14) 200m Run Cashout– 50 Sit-ups

Thursday 3-7-19

Warm-up Agility ladder Skill Ring Stuff 1) ball up/ ball out (under control) 2) ball up + inverted 3) skin the cat 4) kip off Rings WOD 4RFT 200m Run 10 Ring Push-ups 20 Russian Ab twist med ball (20/14) 2 Rope Climbs

Wednesday 3-6-19

Strength Hang Squat Cleans 5-5-5-5-5 WOD 5min of… 10 Thrusters (95/65) 15 Sit-ups Rest 1 min 5min of… 10 Pull-ups (RX+ C2B) 4 Turkish Get-ups (45/25) Rest 1min 5min of…. 10 OHS (95/65) 20 DU’s Measure= Total Reps Cashout– 3min planks