Entries by Andrew Gonzales

Motivated Monday 6-15-20

Strength FS 3-3-3-3-3 3 sets working sets heavier than previous 3’s. 5-10# WOD 7min AMRAP 5 Power Clean and Jerks (155/105) MASTER= (115/75) 10 alternating single leg DB step up (24/20) (50/35#) MASTER= (35/20#) rest 1 min  Then, 2 min ME Pistols.    scale= air squats or seated pistols

Friday 6-12-2020

GROUP BB WARM-up Strength Squat cleans 2-2-2-2-2 work to a heavy 2 WOD 13min 20 DB Single arm OH walking Lunge (50/35) 20 Sit-ups 20′ Hand stand walks / scale= 40′ Bear crawl Cashout- 400m run for time

Thursday 6-11-2020

Warm-up Jump rope review/ practice/ game coaches choice 🙂 Skill Death by pull-ups start at 1, or 3, or 5. goal try to get 8-10+ minutes. WOD For Time 150 DU’s 20 Hang Power snatches (95/65) 150 DU’s 20 Hang Power Snatches (95/65) Cashout– Bicep Curls 4×10

Tuesday 6-9-2020

Strength Bench Press 10-8-5-5-5 WOD 15min AMRAP 10 Push Jerks (155/105) 15 Box Jump Overs (24/20) 200m Run Cashout- 20 Ring Dips/ Practice HS hold

Monday 6-8-2020

Strength Snatch complex Squat Snatch + Hang Squat snatch + OHS 5-7 good heavy sets WOD 9min AMRAP 5 Squat Cleans (155/105) 10 Pull-ups / C2B RX+ 5 Burpees over bar Cash out- GHD back ext.

Friday 6-5-2020

Strength Push Press 3-3-3-3-3 WOD For Time (complete in any order) 60 Cal Row 100 KBS (62/35) 60 Box Jumps 100 Push-ups cashout- Tricep push down  

Wednesday 6-3-20

Strength Con Death by Thrusters EMOM style (95/65) start at 2 and increase by 1 EMOM until failure. WOD 10min AMRAP 7 HSPU’s 27 DU’s Cashout- 30 GHD sit-ups

Tuesday 6-2-2020

Gymnastic Skill 1 Pull-up + 1 T2B add one rep to each movement and go as long as you can. complete at least 6 sets WOD 5 RMU (10 ring rows + 5 Dips) 3 DL (275/185) 200m run 1 Rope Climb 18min AMRAP