Entries by Andrew Gonzales

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

Thursday 5-21-20

Warm-up Agility drills Conditioning 200m run x 6 1min rest in between WOD Open WOD 17.1!!! 10 DB Snatches 15 Burpee box jump overs 20 DB snatches 15 Burpee box jump overs Etc….going to 50 DB snatches 20min cut off time

Tuesday 5-19-20

Strength Push Press 5-5-5-5-5 WOD 12min AMRAP 10 Dips/ or Push-ups 40 DU’s 10 Burpees Cashout- 50 Push-ups + Tricep ext

Monday 5-18-20

Strength 2 Squat Cleans + 2 FS 5-7 sets WOD For Time 25 Pull-ups, then 21-15-9 of OHS (95/65) Run 400m Then, 25 Pull-ups (20min cut-off) Cashout– 30 GHD sit-ups + Bicep curls

Monday 5-18-20

Strength 2 Squat Cleans + 2 FS 5-7 sets WOD For Time 25 Pull-ups, then 21-15-9 of OHS (95/65) Run 400m Then, 25 Pull-ups (20min cut-off) Cashout– 30 GHD sit-ups + Bicep curls

Friday 5-15-20

WOD For Time 1000m Row 90 DU’s 80 KBS (62/35) 70 Sit-ups 60 reverse lunges 50 Ring Rows 40 Back Extensions 30 Kb bicep curls

Thursday 5-14-20

Skill 10min EMOM 20sec. of work 1) T2B 2) Burpees WOD 14min AMRAP 12 DL (185/115) 7 HSPU’s / or 15 Strict pushups 200m run

Thursday 5-14-20

Skill 10min EMOM 20sec. of work 1) T2B 2) Burpees WOD 14min AMRAP 12 DL (185/115) 7 HSPU’s / or 15 Strict pushups 200m run

Thursday 5-14-20

Skill 10min EMOM 20sec. of work 1) T2B 2) Burpees WOD 14min AMRAP 12 DL (185/115) 7 HSPU’s / or 15 Strict pushups 200m run