Entries by Andrew Gonzales

Flex Friday 8-12-16

August 11, 2016 in /by

Strength 1 Power Clean + 1 Hang Squat Clean 5-7 sets WOD 2RFT 15 Clean and Jerks (135/95) 100 DU’s 100m plate carry (45/25) Cashout-30 Bicep curls 💪🏽

Thankful Thursday 8-11-16

August 10, 2016 in /by

Strength Bench Press 10-8-6-4-2 WOD A) FOR TIME 40 RKBS (62/35) 21 Pull-ups 30 RKBS (62/35) 15 Pull-ups 20 RKBS (62/35) 9 Pull-ups B) 50 slam balls for time (20/10) Cashout– 1min ME Sit-ups 

Weightlifting Wednesday 8-10-16

August 9, 2016 in /by

Strength OHS 3-3-3-3-3 WOD 8min AMRAP Ascending ladder by 2 starting at 2.  Hang Squat Snatches (95/65) Burpees over bar (RX= 2 foot take off) Weightlifting  Hang snatch HP+ Hang Squat Snatch 5(2+1) Cleans pulls 2-2-2-2-2 Dips 2x failure

Endurance Tuesday 8-9-16

August 8, 2016 in /by

Skill 1000m row for time WOD Complete in any order. Start with 200m run. Every 6min, you will do a 200m run until all work is complete. 36min time cap.  70 WB 60 Push-ups 50 Pull-ups 40 sit-ups

Motivational Monday 8-8-16

August 7, 2016 in /by

Strength Front Squat 5-5-5-5-5 WOD 5 RFT 6 Hang Power Cleans (135/95) 8 Push Jerks (135/95) 12 Box Jumps (24/20) Then, 30 air squats Cashout– ME T2B – done once you come off rig Day 4– 20 rep Back Squat program (-75# from 5RM) 

Teamwork Super Hero Thursday 8-4-16

August 3, 2016 in /by

Skill 10:00 EMOM Odd) 10 Pull-ups Even) 10 Pistols *scaled options available  Partner WOD 20min AMRAP Alternating rounds of… 100m run 12 DL (225/135) 10 KBS (62/35) 8 Ring rows Must tag partner 

We wear Pink Wednesday 8-3-16

August 2, 2016 in /by

Strength Power Cleans 3-3-3-3-3 WOD 2- 5:00min AMRAPs/ rest 2 min In between  5 Power Snatches (135/85) 15 WB (20/14) 10 athletic Burpees  WL Snatch Complex HP+ below knee hang snatch 5 sets Clean pulls 2-2-2-2 Back squat day 2 program

Take that Tuesday 8-2-16

August 1, 2016 in /by

Skill Sprints A) 7-40m ME sprints- recovery time B) 2×10 C2B/ Pull-ups WOD A) 8:00min AMRAP Ascending Ladder by 1, starting at 3. T2B Box Jump overs (24/20) B) 100 DU’s for time

Move-It Monday 8-1-16

July 31, 2016 in /by

Strength OHS 5-5-5-5-5 WOD 18-15-12-9 Thrusters (95/65) 2 Wall walks- stays constant  20 sit-ups- stays constant  Cashout– snatch high pulls or Day 1 of 20 rep squat program 20 reps- 90# of 5RM