Entries by Andrew Gonzales

Weightlifting Wed. Feb. 18th

February 17, 2015 in /by

Strength Hang clean 3-3-3-3-3 Weightlifting Split Jerk 3-3-3-3 Clean high pull 3-3-3-3 Bent row 5-5-5-5 WOD Row 500m 40 air squats 30 push press 20 DL 10 back ext. 400m run

Tuesday Feb. 17th

February 16, 2015 in /by

Strength Pull-ups EMOM 10:00min (ME For 15sec, rest for 45sec) if you release from rig there will be 2 burpee penalty after 10:00min. Bands allowed. WOD 14min AMRAP 40 DU’s 15 Ring Rows 18 WBSU’s (20/14) Cashout Work on False grip (kip, row or hold- highest progression possible)

President’s Day Feb. 16th

February 15, 2015 in /by

Class times for 2-16-15 5:30am 6:30am 5:30pm Strength Front Squat 8-8-8-8-8 WOD- 3 rounds of… 20 WB (20/14) 20 Hang Power Cleans (135/95) 20 HRPU’s Run 200m Rest 1 minute Rest one minute after each round on a continuos running clock. Cashout- DB OH Tricep Extensions- 3×10

Thursday Feb. 12th

February 11, 2015 in /by

Strength Back Squat 2×5 @ 50-60% 5 @ 75% 3 @ 85% 1+ 95% WOD 5 rounds of 5 Snatches (95/65) 8 T2B Then 50 KBS (62/35) Cashout- 40 back ext. + 100DU

Wednesday Feb. 11th

February 10, 2015 in /by

Skill Will be done after benchmark WOD. Work on DU’s, handstands, pull-ups, or snatch. Benchmark WOD Row 500m 20 sit-ups 20 Pull-ups 20 DL (225/135) 20 Burpees 20 air squats Run 400m

Tuesday Feb. 10th

February 9, 2015 in /by

Strength OHS 5-5-5-5-5 (no failures) WOD Run 400m, then 5 rounds of 5 S2OH (165/105) 8 Burpees over Bar 15 Box Jumps Then, run 400m to finish.

Thursday Feb. 5th

February 4, 2015 in /by

Strength EMOM 10:00min 3 Front Squat (185/95) WOD 3- 5min AMRAP’s, rest 1min (Complete as many rounds as possible in 5min, rest 1min, start where you left off) 30 WB 30 Box Jumps (24/20) 30 S2OH (115/75) 30 Ring Rows 30 cal row 2 rope climbs