Entries by Andrew Gonzales

Thirsty Thursday 11-29-18

November 28, 2018 in /by

Strength Touch and Go Power Cleans 3-3-3-3-3 Work to a Heavy 3. Partner WOD 16min AMRAP Alternating Movements of… Cal Row (15/12) 10 Hang Power Cleans (135/95) 8 T2B Measure = Total Rounds completes

Wednesday 11-28-18

November 27, 2018 in /by

Strength Bench Press 10-8-6-4-2 Heavy AP each set WOD 100 Thrusters for Time (95/65) *scale weight as needed 3 Burpees Bar Jump overs (2 foot take off) EMOM until completed.

Tuesday 11-27-18

November 26, 2018 in /by

Skill T2B / Core Work WOD 5x -4min AMRAP 4mins to complete 12 C2B Pull-ups Run 200m 20 DL (185/125) Then ME of KBS (53/35) *1 Rope must be done after every 25 KBS Then rest 1min Measure= Total KBS

Monday 11-26-18

November 25, 2018 in /by

Dynamic/ Barbell Warm up Strength OHS 5-5-3-3-3 WOD For TIME Run 400m, then 3 Rounds 15 Push Jerk (115/85) 25 Air Squats 10 Burpees

Black Friday 11-24-18

November 23, 2018 in /by

Strength Con 8min EMOM 25sec of Work per min ME Thrusters (95/65) Measure= Total Reps WOD 6min AMRAP 5 Power Snatches (95/65) 7 Pull-ups 20 DU’s Rest 1 min Repeat 6min AMRAP Start where u left off, Measure Rounds plus reps

Wednesday 11-21-18

November 20, 2018 in /by

“Filthy Fifty” • 50 Box jump, 24 inch box • 50 Jumping pull-ups • 50 Kettlebell swings, 1 pood • Walking Lunge, 50 steps • 50 Knees to elbows • 50 Push press, 45 pounds • 50 Back extensions • 50 Wall ball shots, 20 pound ball • 50 Burpees • 50 Double unders

Tuesday 11-20-18

November 19, 2018 in /by

Strength Back Squat 20-10-5-10-20 WOD For Time 3 Rounds of… 8 OHS (115/85) 200m Run Rest 1 min Then, 3 round of… 20 Push-ups 20 Sit-ups

Monday 11-19-18

November 18, 2018 in /by

Strength DL 5-5-5-5-5 WOD “DT” Hero WOD In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 5RFT 12 DL 9 HPC 6 Push Jerks […]

Friday 11-16-18

November 15, 2018 in /by

Strength Snatch Complex 1 Hang High Pull + 1 Hang Power Snatch + 1 Below knee Hang Power Snatch + 2 Touch and go Squat Snatch Complete 5-8 sets, work up to a Heavy set. 20min Time cap WOD Ascending Ladder by 1…starting at 1. 10:00min AMRAP -Squat Clean (155/105) -T2B -Burpees Cashout– 400m Run […]