Entries by Andrew Gonzales

Flex Friday 8-21

Strength Strict Press 5-5-5-5-5 WOD 3 RFT 18 Box Jumps 8 Hang power clean (135/95) 7 Handstand push-ups  Cashout- surprise…   

Wednesday 8-19

Strength Bench 3-3-2-2-1-1-1 WOD  EMOM- add 2 more HPS until unable to complete 2 Hang Power Snatches 12 sit-ups, 4 Hang Power Snatches 12 sit-ups, 6 Hang Power Snatches 12 sit-ups     Etc… Weightlifting  Hang Power Snatch 2-2-2-2-2 Snatch push press 2-2-2-2 Dips 3-3-3-3

Tank top Tuesday 8-18

Skill 10- 50m ME Incline Sprints WOD 10-9-8-7-6-5-4-3-2-1 DL (225/135) Pull-ups Cash out-40 Bicep Curls/ 30 rear felt flys         

Motivational Monday 8-17

Strength EMOM 10:00min 1 Hang squat clean + 1 Squat Clean (touch and go) *add weight every 2 min/ AHAP WOD 5 rounds of… 12 OHS (95/65) 10 Ring Push-Ups 10 Tuck Jumps  100m WB run (20/14) 17:00min time cap Rest 1min Cash out- 30 OH tricep ext.       

Flex Friday 8-14

Strength Max Back Squat Reps in 5:00min (185/95) WOD 6 rounds of… 5 Clean + Jerk (135/95) 20 DU’s Then, row 500m  Cashout– work on the gun show!    

Chipper Thursday 8-13

Strength/ Skill Ring Rows/ Muscle up (up rise) Progressions 8 sets WOD 30 WB (20/14) Run 100m 30 knees to elbows Run 100m 30 box Jumps (24/20) Run 100m 30 SDHP (95/65) Farmer carry 100m (45/25)   

Weightlifting Wed 8-12

Strength Snatch 3-3-2-2-1-1-1 Beginner- OHS 3-3-3-3-3 Weightlifting  Front Squats 3-3-3-2-2 Strict press 3-3-3-3 WOD  Row 500m Then, 3 rounds of  7 S2OH (155/95) 15 slam balls (20/10) Then finish with 40 sit-ups.  Cashout– 20 Ring Dips   

Gymnastic Tuesday 8-11

Group warm up Hollow body drills Skill Hang position, Proper kip, ball-up  WOD 5min AMRAP  6 Shuttle Sprints 10 pull-ups 3 Squat Cleans (165/95) Rest 1min  Repeat