Entries by Andrew Gonzales

Weightlifting Wednedsay 5-4-16

May 3, 2016 in /by

Strength Snatch Complex 2 Hang snatch HP + 1 floating Snatch + OHS 5-7sets WOD 12 OHS (95/65) 6 T2b 10 OHS (115/75) 12 T2B 8 OHS (135/95) 18 T2B 5 OHS (155/105) 24 T2b 1 OHS (185/115) 40 air squats

Motivational Monday 5-2-16

May 1, 2016 in /by

Warm up DU’s  Strength Front Squats 5-5-5-5-5 WOD 3 Rounds of… (Fight gone bad style) 1 min Thrusters (95/65) 1 min Burpees 1 min DU’s 1 min WB (20/14) 1 min rest  *measure is total reps. NO singles will count toward total. Cashout– group stretch

Weightlifting Wednesday 4-27-16

April 26, 2016 in /by

Strength Cleans 1-1-1-1-1… WOD 3- 5min AMRAPs of…. 7 FS (135/95) 8 pull-ups 9 DL (135/95) 10 DU’s Rest 1min between sets. Start where you leave off.  Cashout– Practice bar MU’s WL- posted on board

Technique Tuesday 4-26-16

April 25, 2016 in /by

Strength 10:00min EMOM 1 Snatch Balance + 1 OHS *add weight every set/ or every other WOD 30-20-10 OH Walking Plate Lunges (45/25) Strict Ring Rows Back extension (supermans) Cashout– 25 Toe Touch Sit ups

Mobility Monday 4-25-16

April 24, 2016 in /by

Strength Push Press 5-3-1-1-1-1… Establish 1RM WOD 5rounds of… 7 Hang Power Cleans (155/95) 2 Wall Walks 200m run Then, 20 Burpees Cashout- 20 DB lateral raise

Fun-ctional Flip Flop Friday 4-22-16

April 21, 2016 in /by

Strength Back Squat 1-1-1-1-1… Establish 1RM WOD 9:00min AMRAP 12-9-6 Hang Power Snatch (115/75) C2B *once done, complete as many reps of WB’s (20/14) in remaining time. Measure= Total reps of WB  Rest 2:00min WOD 2 400m run for time!    

Turn up Thursday 4-21-16

April 20, 2016 in /by

Strength Bench Press 5-5-3-3-1-1 WOD 13:00min AMRAP Row 500m then,  10 T2B 20 Russian Ab twist (25/15) 9 Front Squats (95/65) Cashout– 3 Rope climbs for time