Entries by Andrew Gonzales

Functional Friday 10-16

October 15, 2015 in /by

Strength Bench Press 8-6-4-2-2-2 WOD 17: 00min AMRAP Start bear complex, then 10 BS (135/95), complete complex 400m run (carry SB first and last 50m) 8 Ring Push-ups   

Thankful Thursday 10-15

October 14, 2015 in /by

Warm-up Practice DU’s Strength DL 5-5-5-3-3-3 WOD 50 DU’s 30 KBS (62/35) 30 OH Walking Lunges (45/25) 30 Pull-ups 30 WBSU’s 30 box Jumps  50 DU’s  

Weightlifting Wednesday 10-14

October 13, 2015 in /by

Strength OHS 5-5-3-3-3-3… Find 3RM WOD  7:00min AMRAP 6 S2OH (155/105) 12 Slam Balls (20/10) Weightlifting  1 Push Jerk + 1 Split Jerks (pause) 5 sets Snatch Pulls 2-2-2-2-2    

Tuesday 10-13

October 12, 2015 in /by

Skill 7:00 min EMOM T2B for 20secs/40 secs rest WOD 500m cal row 10-9-8-7-6-5-4-3-2-1 C2B Burpees Then, 40 sit-ups Cashout– Yoga Pose/ Warrior   

Motivational Monday 10-12

October 11, 2015 in /by

Strength 10:00min EMOM Clean (squat) + Hang Clean (squat) *add weight every 2min/2 sets *work to heaviest set possible WOD 5RFT 10 Hang Power Cleans (135/95) 20 WB 200m Run *18min time cap Fitness 4RFT 10 KBS (choose weight) 20 Air Squats 200m run Cashout– 1 min ME Push-ups/ Stretch   

Thighday Friday 10-8

October 8, 2015 in /by

Sttength Back Squat 5-55% 5-65% 2-70% 2-75% 2-85% 2×2- 90% WOD 2RFT 30 Box Jumps 25 DL (185/95) 20 Ring Rows 10 Back Extensions Cash out– 5×20 Bicep curls   

SuperHero Thursday 10-8

October 7, 2015 in /by

Strength EMOM 7:00min  HSPU’s or Bench Press 20 seconds of work WOD 12:00min AMRAP 8 S2OH (135/95) 10 Burpees over Bar 100m WB run (20/14)     

Weightlifting Wednesday 10-7

October 6, 2015 in /by

Strength Snatch 1-1-1-1-1… 20min after warm-up WOD  Squat Cleans (165/95) 9-6-3 Double Unders 50-40-30 WeightLifting Power Clean+ hang cluster 5 sets Snatch Grip behind neck PP 5 sets Dips 8-8-8-8   

Tanktop Tuesday  10-6

October 5, 2015 in /by

Strength Push Jerks 3-3-3-3-3 WOD Run 200m Rest 1:00min Run 400m  Rest 1:00min Run 200m Then complete, in any order 80 KBS (62/35) 60 sit-ups 40 Pull-ups Cashout- Ring Support- 1min   

Motivational Monday 10-5

October 4, 2015 in /by

Strength Front Squats  5-5-5-5-5 WOD “Fight Gone Bad” 3 Rounds of 1 minute WB (20/14) 1 minute SDHP (75/55) 1 minute Box Jumps (24/20) 1 minute Push Press (75/55) 1 minute row for Calories 1 minute of rest Score= total reps completed