Entries by Andrew Gonzales

Teamwork Thursday 6-30-16

June 29, 2016 in /by

Skill Weighted Pull-ups/ Strict Pull-ups/on knees 5-5-5-5-5 WODS  A) Row 1000m for time  B) Partner WOD Complete 10 alternating rounds of 10 DL (135/95) 8 T2B 6 Box Jump overs (24/20)

Weightlifting Wednesday 6-29-16

June 28, 2016 in /by

Strength 10:00min EMOM 3 S2OH Increase weight every 3min Min 10, finish AHAP WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (95/65) Burpees over bar Weightlifting  Snatch Complex  Hang snatch HP + snatch Squat 5 x (2 + 1) Snatch pulls 2-2-2-2

Terrific Tuesday 6-28-16

June 27, 2016 in /by

Strength Front Squat 1-1-1-1-1… Establish 1RM WOD 2 rounds of… 15 Knees to Elbows 25 KBS (62/35) 35 WB 45 DU’s Rest 1 min Cashout– Bar Wars (game)

Mobility Monday 6-27-16

June 26, 2016 in /by

Strength DL 5-5-5-3-1+ Warm up, 65%, 75%, 85%, 95% WOD 4RFT 12 SDLHP (115/75) 8 Ring Dips 200m Run FitnessWOD 4RFT 12 KB Sumo DL high pull 8 push-ups (strict as possible) 100m run

Freaky Friday 6-24-16

June 23, 2016 in /by

Strength OHS 5 @ warm up 5 @ 65% 5 @ 75% 3 @ 85% 1+ @ 95% WOD 9:00min AMRAP 5 Hang Power Snatches (95/65) 7 T2B 9 DU’s Cashout– 30 Bicep curls 

Technique Thursday 6-23-16

June 22, 2016 in /by

Strength 10:00min EMOM 2 Squat Cleans  Pick a weight you can complete the EMOM. (Stay at the same weight)  WOD 5 Burpees 15 C2B 20 Box Jumps 30 WB 45 sit-ups 30 WB 20 Box Jumps 15 C2B 5 Burpees

Turnup Tuesday 6-21-16

June 20, 2016 in /by

Warm-up Gymnastic drills/ circuit  Skill Pull-ups 7:00min EMOM 20sec work/ 40sec rest Measure= total reps completed  WOD 10:00 min AMRAP 10 DL (135/95) 8 Hang Power Cleans (135/95) 20 Russian ab twist w/ plate (25/15) Cashout– 20 Pistols or Hollow body to pistol hold at bottom 

Motivational Monday 6-20-16

June 19, 2016 in /by

Strength Front Squat 5@ warm up 5@ 65% 5@ 75% 3@ 85% 1+ @ 95% WOD 3 rounds of… 1 min S2OH (135/95) 1 min of KBS (62/35) 1 min of DU’s 1 min of Split Jumps 1 min of Burpees 1 min rest Measure= total reps

Flex Friday 6-17-16

June 16, 2016 in /by

Strength DL 5 @ warm up 3 @ 75% 3 @ 80% 3 @ 85% 3+ @ 90% WOD 8 min AMRAP 5 Clusters (135/95) 6 T2B 100m run Rest 2min Then, 2min ME WB (20/14) Cashout– practice HS/ HS walk