Entries by Andrew Gonzales

Tuesday 1-29-19

January 28, 2019 in /by

Skill Run 400m x 4 Rest 1min rest between sets WOD 2 Rounds of…. 2 min of WB (20/14) 2 min of Burpees 2 min of sit-ups 2 min Bench Press (135/95) Rest 1min Measure= Total Reps

Monday 1-28-19

January 27, 2019 in /by

Strength Clean Complex Power Clean + squat Clean (Touch and go) + Floating Squat Clean (below knees) + FS *must not put bar down/ work up to a Heavy set. 6-8 sets. WOD 15min AMRAP 15 Pull-ups 30 DU’s 3 DL (315/205)

Friday 1-25-19

January 24, 2019 in /by

Strength Strict Press 5-5-5-5-5 WOD For Time 21 OHS (95/65) 100m run Rest 1min 21 Thrusters (115/85) 100m run Rest 1min 21 Squat Cleans (135/95) Run 100m Rest 1min 21 HSPU’s (scale=Pushups/ or Knees on Box inverted HSPU’s) Run 100m 20min Time cap

Thursday 1-24-19

January 23, 2019 in /by

Skill Gymnastic Complex 10min EMOM Min 1 =1 Kipping Pull-up + 1 T2B Min 2 =2 Kipping Pull-up + 2 T2B Etc.. Goal maintain Kipping motion through out. Add 1 rep to each every minute until unable to complete and work your way back down. Minimum of 10min. Scale = 1 kip + 1 Knee […]

MLK Day 1-21-19

January 20, 2019 in /by

HERO WOD “Zachery Tellier” Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan. The previous April, Tellier’s unit was conducting a mounted patrol when […]

Friday 1-18-19

January 17, 2019 in /by

Warm up Barbell Snatch Warm up Strength 10min EMOM 1 Squat Snatch Add weight every 2min *scale to a Power Snatch or Hang Power WOD “Karabel” (Karen+Isabel) 10 RFT 3 Power Snatches (135/95) 15 WB (20/14) 22min Time cap

Wednesday 1-15-19

January 15, 2019 in /by

Strength Back Squat 15-8-3-3-3 Go 80% or greater on 3×3’s WOD 10min AMRAP 18 DB Snatches (50/35) 100m Plate Run (45/25)