Entries by Andrew Gonzales

Terrific Tuesday

March 30, 2015 in /by

Skill/Strength EMOM 7:00min ME Pull-ups for 20 sec. WOD 12:00min AMRAP  Run 200m 15 Box Jumps (24/20) 5 DL (275/185) Cash out– bicep curls + ring rows   

Thursday March 26th

March 25, 2015 in /by

Strength Bench Press 3-3-3-3-3 Pull-ups between each set WOD Partner WOD 70 WB/ burpees  60 Slam Ball/ DU 50 Russian Twist w/ slam ball/ rig hang 40 S2OH/ tuck jumps 30 Ring rows/ wall sit 400m keg run   

Weightlifting Wednesday March 25th

March 24, 2015 in /by

Strength Clean  5-5-2-2-2-2 Last set > 90% of 1RM Weight lifting Snatch balance  + 2 OHS 5 sets 2 Push Press + 1 Push Jerk + 1 Split Jerk 5 sets WOD 7 rounds 7 Power Snatches (115/75) 40 DU’s   

Tuesday March 24th

March 23, 2015 in /by

Group warm up Skill Run 400m x 4 Rest 1min between sets WOD 12:00min Ascending ladder by 3, starting at 3 DL (185/115) Burpees over Box T2B      

Motivational Monday March 23rd

March 22, 2015 in /by

Strength Front Rack Barbell Walking Lunges 12-12-12-12-12 After each set, work on kip (5-10sec) WOD “Jackie”  For Time Row 1,000 meters 50 Thrusters (45/35) 30 Pull ups  (Second round will be available @ 500/25/15) Cashout Max Handstand hold/ walk   

Friday March 20th

March 19, 2015 in /by

WORKOUT 15.4 Complete as many reps as possible in 8 minutes of:3 handstand push-ups3 cleans6 handstand push-ups3 cleans9 handstand push-ups3 cleans12 handstand push-ups6 cleans15 handstand push-ups6 cleans18 handstand push-ups6 cleans21 handstand push-ups9 cleansEtc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. Men clean 185 lb. […]

Thursday March 19th

March 18, 2015 in /by

Strength Bench Press 4:00min to complete max number of reps (115/65) WOD Run 400m 50 KBS (62/35) 40 Hang Power Cleans (115/75) 30 Ring Push-ups 20 Back extensions 10 Power Snatches (115/75) 5 HSPU For time