Entries by Andrew Gonzales

Wednesday 6-20-19

June 18, 2019 in /by

Warm up Gymnastic kip Skill T2B/ K2E 10:00min EMOM 20sec of work / 40 sec rest Measure= Total Reps WOD 6RFT 10 Push Presses (95/65) 11 Burpees 12 Ring Rows Cashout– Practice Bar MU with bands

Tuesday 6-18-19

June 17, 2019 in /by

Skill Review Cleans and DU’s WOD 150 DU’s 20 Squat Cleans (205/135) 150 DU’s 20 Squat Cleans (185/115) 150 DU’s 20 Squat Cleans (135/95) Cashout– 30 Strict Pull-ups

Monday 6-17-19

June 16, 2019 in /by

Strength Snatch Balance + OHS 5 (1+2) WOD 16min AMRAP 6 Power Snatches (115/85) 15 WBSU’s (20/14) 200m Run

Thursday 6-12-19

June 12, 2019 in /by

Warm up Gymnastic HS/ walk Drills Skill Dips + Russian Dips WOD As Many Reps as Possible in allotted Time 2min T2B 2min Hang Power Cleans (155/105) Rest 2min 2min Sit-ups 2min alternating DB Snatches (50/35) Rest 2 min 2min T2B 2min Power Clean and Jerks (155/105)

Wednesday 6-12-19

June 11, 2019 in /by

Strength DL 5-5-5-5-5 Must be Touch and go, work to a Heavy set WOD 8 RFT 15 WB (20/14) 25 DU’s Cashout– 400m Sprint for Time

Tuesday 6-11-19

June 10, 2019 in /by

Strength Push Jerk 5-5-5-5-5 WOD 9min AMRAP 8 Hang Power Snatches (95/65) 15 Box Jump overs (24/20) Cashout– 50 Ring Pushups

Monday 6-10-19

June 9, 2019 in /by

Strength Squat Clean 5-5-5-5-5 WOD 4RFT 20 Single arm KB front rack squats (10 each side) 44/25 100m Plate Run (45/25) 5 Bar MU’s (15 Pull-ups)

Flex Friday 6-7-19

June 6, 2019 in /by

Strength Bench Press 8-8-8-8-8 @65% + Weighted box Step ups 16-16-16-16-16 (8 each leg) Pick weight, make challenging, DB or KBAlternate movements, get little rest between sets, no time measure, 20min (ish) to complete all WOD 7min AMRAP Ascending Ladder by 3, starting at 3. 3-6-9-12… Thrusters (95/65) T2B Cashout– Lateral raises + OH tricep […]