Entries by Andrew Gonzales

Tuesday 9-15-20

Strength Snatch Complex Snatch Pull + Power Snatch + OHS + Squat Snatch work to a heavy set WOD 1-2-3-4-5-6-7-8-9-10 OHS (115/75) Burpees over Bar      

Thursday 9-10-20

Skill 1/2 mile run for time (800m) WOD 20 cal row 40 DB Snatches 20 Push-ups 40 OH DB Lunges 20 Push-ups 40 DB snatches 20 cal row  

Wednesday 9-9-20

Strength Back Squat 2-2-2-2-2 WOD 15min AMRAP 3 DL (315/185) 9 WB (20/14) 27 DU Cashout– 3 min plank as a class

Tuesday 9-8-20

Strength Push Press 5-5-5-5-5 WOD 3 rounds of 12 Burpee box Jump overs 12 T2B rest 3min Then, 36 burpee box jump overs 36 T2B 18min time cap cashout– 30 ghd sit-ups

Labor Day 9-7-20

Hero WOD “Hot Shot 19” 6RFT 30 Air Squats 19 Power Cleans 7 Strict Pull-ups Background: Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest […]

Friday 9-4-20

Strength/ Skill 50 Pull-ups for time scale movement as needed. WOD 7min AMRAP 3 Power Snatches (135/95) 6 Box jumps (24/20) cashout– 4×10 bicep curls      

Thursday 9-3-20

Strength Bench Press 5-5-5-5-5 WOD 13min AMRAP 3 Wall Walks 7 DL (225/155) 100m WB Run *must do wall walks (no HSPUs)

Wednesday 9-2-20

Strength Back Squat 8-8-8-8 65-70% of 8RM- all sets WOD For Time 3-5-7-9-7-5-3 Hang Squat Cleans (135/95) Burpees over bar