Entries by Andrew Gonzales

Wednesday Aug. 20

OHS 3-3-3-3-3 WOD 5-Box Jumps (24/20) 5-DL (225/135) 10-Box Jump 10-DL (225/135) 15 Box Jumps 15 DL (225/135) 10 Box Jumps 10 DL (225/135) 5 Box Jumps 5 DL (225/135) Then 10 sprints (20m)

Motivational Monday Aug. 18th

Strength Bench 5-5-5-5-5 WOD 200m run then 4 rounds of… 20 Air Squats 8 S2OH (135/95) 10 T2B (3 burpee penalty every time your hands come off the rig during T2B, Burpees to be done after completion of 4 rounds) Cashout-3:00min plank

Thursday Aug. 14th

Strength Split Jerk 1-1-1-1-1 WOD 3 rounds of…. 1min Calorie row 1min Slam Balls 1 min DU’s 1 min Pull-ups 1 min rest Score is total reps completed, it will be a running clock.

Wednesday Aug. 13th

Warm-up Agility/Speed work Strength Back Squat 5-5-3-3-3 WOD 12:00min AMRAP 5 Power Snatches (115/75) 10 Box Jumps (30/24) 15 WBSU’s (20/14)

Friday Aug. 8th

Strength OHS – Find 1RM Partner WOD Complete all task in any order as a team! 70 cal row/ plank 60 KBS/ air squat hold 50 Box jumps/ plate hold OH 400m MB run/Jump rope 30 Hang Cleans/ Burpees (135/95) 20 Tire Flips jump throughs (together) 10 sprints (20m)

YOGA Tuesday August 5th

Warm up Agility ladder Strength 4 sets of pull-ups until failure WOD 10:00min AMRAP 16 Walking OH Lunges 12 Slam Balls 10 Ring Rows Yoga class will start at 7:30pm!