Entries by Andrew Gonzales

Friday March 7th

March 6, 2014 in /by

WORKOUT 14.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds […]

Thursday March 6th

March 5, 2014 in /by

Strength Max tire flips in 2:00min and Max pull-ups in 2:00min WOD 200m run 25 wall balls 200m run 25 box jumps 200m run 25 wall balls 200m run 25 box jumps

Wednesday March 5th

March 4, 2014 in /by

Power Cleans 5@ warmup 3 @ 80% of 1RM 3 @ 85% of 1RM 3 @ 90% of 1RM WOD- 200m run 10 C2B 15 G2OH (45/25) 20 HRPU 25 Front Squats (95/65) 20 HRPU 15 G2OH 10 C2B 1 rope climb

Tuesday March 4th

March 3, 2014 in /by

“Tabata” Tuesday Walking lunges Sit-ups Calorie row Burpees 20 seconds of work, then 10 seconds of rest for 8 rounds for each EX. Score is the lowest highest number completed for each EX.

Monday March 3rd

March 2, 2014 in /by

Deadlift 5 @ 75% of 1RM 5 @ 80% of 1RM 5+ @ 85% of 1RM WOD 13:00min AMRAP 6 Sprints (20m) 8 Ring Dips 10 Hang Clean (115/65)

Wednesday

February 25, 2014 in /by

Strength Back Squat 5 @ 75% 5 @ 80% 5+ @ 85% WOD 10:00min AMRAP 7 Burpees 10 S2OH (135/75) 20 air squats

Monday Feb. 24th

February 23, 2014 in /by

Strength/Skill Cleans 5 @ warmup 5 @ 75% of 1RM 5 @ 80% of 1RM 5+ @ 85% of 1RM WOD 2- 6:00min AMRAP’s. Restart on second AMRAP. Rest 1min between. Ascending ladder by 5 5 Wall Balls 5 Sit-ups

Friday Feb. 21st

February 20, 2014 in /by

Strength EMOM 10 min 5 DL (275/165) 5 Tuck jumps WOD 400m run, then 18-15-12-9-6 Pull-ups Ball slams Broad jumps 400m run finish