Entries by Andrew Gonzales

Friday 5-11-18

May 10, 2018 in /by

Strength Weight Pull-ups 5-5-5-5-5 Scale- Strict Pull-ups, partner assisted Pull-ups, or Jumping Negative. Partner WOD Alternates movements with partner Complete 8 rounds Cal Row (12/8) 6 T2B 15 WB (20/14) 15min Time cap

Thursday 5-10-18

May 9, 2018 in /by

WOD 30min AMRAP 6 Rounds of 5min AMRAP (4min work, followed by 1 min rest) 10 DL (225/155) 100m Run 8 HSPU’s ME- KBS (53/35) with remainder time with 4min work time -Every round will have 1min rest. Score will be total KBS after all rounds. *scale work to be able to get to KBS […]

Wednesday 5-9-18

May 8, 2018 in /by

Warm up Tabata 1) KBS 2) HS hold 3) Kips 4) Burpees BB group warm up 1) down up 2) low hang + Down Up 3) low hang HP 4) Muscle Snatch 5) OHS 6) Snatch Balance 7) Power Snatch + Snatch Balance Strength Squat Snatch 5-5-5-5-5

Tuesday 5-8-18

May 7, 2018 in /by

WOD “1/2 Murph” Run 800m Then, Complete in any order… 50 Pull-ups 100 Push-ups 150 Air Squats Then, Run 800m *scale pull-ups to jumping negatives or Ring Rows *35 min time cap

Monday 5-7-18

May 6, 2018 in /by

Warmup– dynamic/ squat prep Strength Back Squat 10-10-10-10 First set should be at 50-55%. Make 5-20# increases every set. 2-3min rest between sets WOD 10:00min AMRAP 5 S2OH (155/105) 7 Burpee box Jumps (24/20) 20 DU’s Cashout– 20 Ring Dips

Thursday 5-3-18

May 2, 2018 in /by

Strength Bench Press 3-3-3-3-3 WOD 20min AMRAP 20 Walking Lunges 20 WBSU’s (20/14) 20 KBS (53/45) 20 Strict Push-ups

5-2-18 Wednesday

May 1, 2018 in /by

Warm up Hip Mobility Dynamic/ Barbell warm up Strength Clean Complex (Hang Squat Clean + Squat Clean + Jerk) warm up sets 3 (3+1+1) 3 (2+1+1) 3 (1+1+1) Total of 9 sets Cashout– group stretch

Tuesday 5-1-18

April 30, 2018 in /by

Skill T2B Progressions -Kipping Knees to waist -kipping Knees to Elbows 7:00min EMOM 15 sec work/ 45 sec rest Must maintain kipp throughout work period. WOD Ascending Ladder by 2’s starting at 2. 12min AMRAP Sumo DL HP (95/65) Burpees over Bar Pull-ups