Entries by Andrew Gonzales

Friday 5-29-20

Warm-up Coach led BB snatch warm up Skill Weighted Pull-ups 3-3-3-3-3 WOD 15-12-9-6-3 Power Snatches (135/95) Burpees over bar Bar MU’s (C2B pull-ups) Then, 400m run to finish.

Thursday 5-28-20

Strength 1 Front Squat 5-5-3-3-3-3 5 @ 65-70% 3’s @ 75-80% Strength 2 Bench Press 10-8-6-4-2-1 Measure= volume No WOD

Thursday 5-28-20

Strength 1 Front Squat 5-5-3-3-3-3 5 @ 65-70% 3’s @ 75-80% Strength 2 Bench Press 10-8-6-4-2-1 Measure= volume No WOD

Thursday 5-28-20

Strength 1 Front Squat 5-5-3-3-3-3 5 @ 65-70% 3’s @ 75-80% Strength 2 Bench Press 10-8-6-4-2-1 Measure= volume No WOD

Wednesday 5-27-20

Skill DU’s Practice No measure/ work on being unbroken- goal 50 unbroken. Work on technique. WOD 5 Rounds of… 3:00min WORk / 1 min rest 20 Single arm KB alternating reverse lunges. (53/35) 20 Sit-ups 100m Plate Carry (45/25) Then ME DU’s Rest 1min Score is DU’s

Tuesday 5-26-20

Skill Ring work -kips off rings -toes to rings -skin the cat WOD Light Double “DT” 10 RFT 12 DL 9 HPC 6 Push Jerks (115/75)

Tuesday 5-26-20

Skill Ring work -kips off rings -toes to rings -skin the cat WOD Light Double “DT” 10 RFT 12 DL 9 HPC 6 Push Jerks (115/75)

Tuesday 5-26-20

Skill Ring work -kips off rings -toes to rings -skin the cat WOD Light Double “DT” 10 RFT 12 DL 9 HPC 6 Push Jerks (115/75)

Friday 5-22-20

Strength Back Squat 5-5-5-5-5 WOD 3 rounds of 1 min push-ups 1 min ring rows 1 min goblet Squats (53/35) 1 min of Russian ab twist (45/25) 1 min rest