Entries by Andrew Gonzales

Weightlifting Wednesday 12-7-16

December 6, 2016 in /by

Warm up– Group BB warm up Strength Power Snatches  3-3-3-3-3 Touch and go’s WOD 10:00min AMRAP 2-4-6-8-10-12-14…(ascending ladder by 2) Snatch grip Deadlift (135/95) 20 Double Unders *Snatch Grip DL must be touch and go’s. Every drop will be a 3 burpee penalty.  WL 5-4-3-2-1

Tear It up Tuesday 12-6-16

December 5, 2016 in /by

Strength  Back Squats 15-15-15-15 50%-60% of 1RM WOD 15:00min AMRAP 200m run 1 Rope Climb 10 Pull-ups 12 Single arm goblet Squats (6 each side) MU– 2x 10 Hinge Rows 2×10 GHD sit-Ups 2×10 hips to rings

Motivational Monday 12-5-16

December 4, 2016 in /by

Strength/ skill 5 Power Cleans (touch and go) (135/115/95/75/65/45) For Time- pick weight Attempt 4 sets for Time, then 2 sets increase weight (must be good reps) WOD 3-6-9-12-9-6-3 Hang Power Clean (135/75) Push Press (135/75) Box Jump Burpees (20/14) Cashout– 20 GHD back ext, 20 Ring Dips Ring MU– GHD sit-ups, hips to rings […]

Thirsty Thursday Dec. 1st

November 30, 2016 in /by

Warm-up Agility/ Running/ Reaction Drills SKill Broad Jump for measure 1000m Row for Time WOD 3RFT Run 400m 20 Ring Rows 20 Back Squats (115/75) Then 20 Burpees Cashout- group 3min planks

Weightlifting Wednesday 11-30-16

November 29, 2016 in /by

Strength DL 5-3-1-1-1… WOD 5:00min AMRAP Ascending Ladder by 2 Clean and Jerk (135/95) Box Jumps (24/20) Rest 2:00min 5:00min AMRAP Ascending ladder by 1 Clean and Jerks (185/115) Box Jump overs (30/24)

Gymnastic Tuesday 11-29-16

November 28, 2016 in /by

SKill Ring MU progressions WOD 15 Pull ups 3 T2B 6 Shuttle Sprints 12 Pull ups 6 T2B 6 shuttle sprints 9 Pull-ups 9 T2B  6 Shuttle Sprints 6 Pull ups 12 T2B 6 Shuttle Sprints 3 Pull-ups 15 T2B  6 Shuttle Sprints  Cashout– 10 Turkish get-ups

Black Friday 11-25-16

November 25, 2016 in /by

Strength  Snatch 5-3-1-1-1 Goal- Finish at 95% WOD For Time 15-12-9-6 OHS (95/65) Calorie Row  Rest 2:00min Then 3 rounds of… 5 Squat Cleans (165/95) 20 sit-ups  100m KB Farmers Carry