Entries by Andrew Gonzales

Wednesday 1-8-20

January 7, 2020 in /by

Strength Front Squat 3-3-3-3-3 WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Clean (155/105) T2B Cashout- 10 Strict Pullups

Tuesday 1-7-20

January 6, 2020 in /by

Strength Push Press 3-3-3-3-3 WOD For Time 10-15-20-25-30 WB (20/14) 20-40-60-80-100 DU’s Cashout- 10 Pullups

Monday 1-6-20

January 5, 2020 in /by

Strength Snatch Complex Hang Power + Floating Squat + Touch and go Squat + Snatch Balance WOD 5- 3min AMRAPs 2:30 work/ 30 sec recover 7 DL (255/155) 10 Burpees over bar ME KBS with remaining time (62/35) Measure= total KBS Cashout– 10 Strict Pull-ups

Friday Jan. 3rd 2020

January 2, 2020 in /by

Skill Strict HSPU’s 5 sets (8,5 or 3) Pick a rep scheme able to complete. No kipping. Use a box if needed, knees or feet on box. WOD “Jackie” 1000m row 50 Thrusters (45/35) 30 Pull-ups

Thursday Jan. 2nd 2020

January 1, 2020 in /by

Strength Front Squats 5-5-5-5-5 WOD (CF4P First ever WOD) 12min AMRAP 7 OHS (95/65) 40 DU’s 10 burpees box Jumps over Cashout– 50 sit-ups for time

Monday 12-30-19

December 29, 2019 in /by

Strength Thruster 10-8-6-4-2 Work to a heavy 2RM WOD For time 12 Squat Cleans (135/95) 400m run 8 Squat Cleans (155/105) 400m run 25 Pull ups 400m run 6 Squat Cleans (185/115) 400m run 4 Squat Cleans (205/125) 400m run *Scaled weight as needed\ increase every round tho

Friday 12-27-19

December 26, 2019 in /by

Skill With a Partner ME Cal row within time domain Alternate min (50sec) on the rower for a total of 10min. Each person will do 5 rounds (or 5min each) Measure= team total calories WOD Complete “Randy” 75 Snatches (Power/muscle) (55/45) With EMOM work. Min 0= 5 burpees 1= 5 Burpees 2= 5 Burpees 3= […]

Thursday 12-26-19

December 25, 2019 in /by

Skill Clean Complex 1 Power + 1 FS + 1 Touch and go SC + 1 FS 5-7 sets 20 min time cap WOD 15min AMRAP 10 Hang Power Cleans (115/85) 15 Air Squats 20 Push-ups Cashout- 20 strict pull-ups

Christmas EVE 2019

December 23, 2019 in /by

12 days of Christmas 1 Power Clean 2 burpees 3 T2B 4 Pullups 5 Box Jumps 6 Reverse Lunges 7 Push Jerks 8 KBS 9 pushups 10 sit-ups 11 Front Squats 12 Power Snatches (135/95)