Entries by Andrew Gonzales

Monday 10-26-20

October 25, 2020 in /by

Strength Back squat 15-15-15 WOD For Time 21-15-9 Power Cleans (135/95) Burpees over bar Cashout- 20 Ring Dips

Friday 10-23-20

October 22, 2020 in /by

Strength/ Skill Split Jerk- drills Then, 2-2-2-2-2 (1 Push Jerk + 1 Split) WOD 6 Rounds of… 3 Squat Cleans (185/105) 5 Bench Press (165/95) Then, run 400m Then 20 Back Squats (what ever weight you cleaned) NO Squat rack, must clean to back.

Thursday 10-22-20

October 21, 2020 in /by

Skill 50 Pull-ups ups for time Butterfly, Kip or strict… 7min time cap Partner WOD Row 2000m / bar hold (135/95) 80 Box jumps (24/20)/ plank 80 Sit-ups/ wall sit 80 KBS (53/35) rig hang 80 DL (135/95) / plank 400m run with bar… (135/95) Work can be broken up as needed, non working partner […]

Wednesday 10-21-20

October 20, 2020 in /by

Strength Snatch (full squat, from ground) 3-3-3-2-2-2 WOD 12min AMRAP 12 Hang Power Cleans (165/105) 8 Pistols 7 HSPU’s Scaled options – Modified pistols/ or air squats. Modified HSPU’s off box/ wall walks

Tuesday 10-20-20

October 19, 2020 in /by

Conditioning/ Skill 4 x 500m Row Rest between sets, score all 4 rounds in sugar wod WOD 6 rounds of 3min EMOM starts (start every 3min) Work for 2:15 every round/ rest 45sec. 1- Run 200m, then ME Pullups 2- Run 200m, then ME T2B 3- Run 200m, then ME Pushups 4- Run 200m, then […]

Monday 10-19-20

October 18, 2020 in /by

Strength Front Squat 5-5-5-5-5 3 sets at >75% WOD For Time 3 Rounds of…. 15 WB (20/14) 7 DL (225/155) Then, 30 Burpees, then rest 1min. Then finish, 2 Rounds of… 15 WB 7 DL (225/155)

Friday 10-16-20

October 15, 2020 in /by

Strength Clean and Jerk 20min to work to a heavy 1 WOD 15min AMRAP 8 T2B 8 Push Press (135/95) 8 Box jump overs (24/20)

Wednesday 10-14-20

October 13, 2020 in /by

Strength Back Squat For volume 10-8-6-4-2 WOD 9min AMRAP (115/75) *Must do each round unbroken to count (dont put bar down for set to count. 3 Power cleans 3 FS 3 Thrusters