Entries by Andrew Gonzales

Monday 3-11-19

March 10, 2019 in /by

Strength Power Snatches (115/95) 10min EMOM 20 sec of work/ 40 sec rest *goal- efficient bar cycle WOD 5 RFT 25 WB (20/14) 200m Run Cashout– 50 Sit-ups

Thursday 3-7-19

March 6, 2019 in /by

Warm-up Agility ladder Skill Ring Stuff 1) ball up/ ball out (under control) 2) ball up + inverted 3) skin the cat 4) kip off Rings WOD 4RFT 200m Run 10 Ring Push-ups 20 Russian Ab twist med ball (20/14) 2 Rope Climbs

Wednesday 3-6-19

March 5, 2019 in /by

Strength Hang Squat Cleans 5-5-5-5-5 WOD 5min of… 10 Thrusters (95/65) 15 Sit-ups Rest 1 min 5min of… 10 Pull-ups (RX+ C2B) 4 Turkish Get-ups (45/25) Rest 1min 5min of…. 10 OHS (95/65) 20 DU’s Measure= Total Reps Cashout– 3min planks

Tuesday 3-5-19

March 4, 2019 in /by

Strength Push Jerk + Split Jerk 5 x (4+1) WOD 21 DL (225/155) 21 Burpees over bar 400m Run 15 DL (225/155) 15 Burpees over bar 200m Run 9 DL (225/155) 9 Burpees over bar 100m Run Cashout– 10 jumping ring MU’s 15 Ring Dips

Monday 3-4-19

March 3, 2019 in /by

Strength Back Squat 8-8-8-8-8 WOD 18min AMRAP 3 Rounds of Strict “Cindy” 10 Power Cleans (135/95) RX+ (185/125) 1 round of “Cindy”= 5 Pull-ups 10 Pushups 15 Air Squats

Open Workout 19.2

February 28, 2019 in /by

WORKOUT 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans (weight #1) 25 toes-to-bars 50 double-unders 13 squat cleans (weight #2) If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans (weight #3) […]

Thursday 2-28-19

February 27, 2019 in /by

Skill Pull-ups 5 sets of… Regular grip, Reverse grip, side grip, Rings, negatives WOD 6 Rounds of 3min AMRAP 3min EMOM start 2:45 of work/ 15 sec to reset. Run 200m 12 Box Jump overs (24/20) ME Burpees with remainder of time. All athletes should do at least 1 burpee per round, scale box Jumps […]

Wednesday 2-27-19

February 26, 2019 in /by

Strength Snatch Balance + OHS 2 sets (1+3) 2 sets (1+2) 2 sets (1+1) Work to a Heavy set. WOD For Time 15 Squat Snatches (135/95) Then, 4 rounds of 8 Back Squat (185/125) 40 DU’s 18min Time cap

Tuesday 2-26-19

February 25, 2019 in /by

Skill Handstand walks Scaling options available for all abilities. Goal- to get everyone inverted. Different drills based off ability. If you are able to do HSPU’s in a WOD you will practice HS Walks. WOD 18min AMRAP 40 KBS (62/35) 30 HSPU’s (scale 5 Wall Walks and 15 Pushups) 200m Run 1 Rope Climb