Entries by Andrew Gonzales

Friday 9-4

September 3, 2015 in /by

Skill/ Strength Practice Rope Climbs 10 Rope climbs for time Then, 1000m row for time WOD 21-15-9 WB DU’s KBS (62/35)   

Weightlifting Wednesday 9-2

September 1, 2015 in /by

Strength Front Squats 2-2-2-2-2-2 Working up to 90% Weightlifting  Hang Snatch 3@ 70% 2@ 75% 1@ 80% x2 1@ 85% x2 Push Press 5-5-3-3-1 WOD 5RFT 200m run 10 OHS (95/65) 15 sit-ups     

Gymnastic Tuesday 9-1

August 31, 2015 in /by

warm-up Agility Ladder drills Strength Strict Pull-ups 8-8-8-8-8 Practice DU’s between each set. WOD 3 Rounds of 1 min WB (20/14) 1 min DL (185/115) 1 min of DU’s 1 min  of T2B 1 min of Rest Measure= total reps completed Cash out– group stretch    

Mobility Monday 8-31

August 30, 2015 in /by

Strength Strict Press 3-3-3-3-3 Goal- go 5-20# heavier the previous weeks 5’s.  WOD 7 RFT 8 Back Squats (135/95) 3 Wall Climbs Cash out ME Ring Push-ups 1min   

Flex Friday 8-28

August 27, 2015 in /by

Strength 10:00min EMOM 1 Snatch (full squat snatch) Add weight every min.  Start off 50% of 1RM WOD  50 Box Jumps 40 slam balls 30 push-ups 20 power cleans (135/95) 10 OHS (135/95) 5 Burpees  Cashout- 30 bent rows    

Thankful Thursday 8-27

August 26, 2015 in /by

Strength DL 5-5-5-5-5-5 WOD 100m MB Run 3 rounds of 15 Air Squats 7 T2B 100m MB Run 2 rounds of 15 Air Squats 7 T2B 100m run 15 air squats 7 T2B * there will be a Burpee penalty for letting go of the rig during T2B Scale= T2B to Knees to waist    […]

Weightlifting Wednesday 8-26

August 25, 2015 in /by

Strength Clean and Jerk 3-2-1-1-1-1…  20min time cap- AHAP Weightlifting  Snatch Balace+OHS 2+1, 2+1, 2+1, 2+1 Snatch Pulls 2-2-2-2-2 WOD 5-10-15-15-10-5 Push Press (135/95) cal row         

Mobility Monday 8-24

August 23, 2015 in /by

warm-up- pistol progressions  Strength–  Front Squats 5-5-3-3-3-3 WOD 15:00min AMRAP 10 Thrusters (95/65) 30 DU’s 12 WBSU’s (20/14) Cashout L-sit  Group stretch