Entries by Andrew Gonzales

Thursday 1-18-18

January 17, 2018 in /by

Strength Bench Press 10-8-6-4-2 Total volume WOD For Time- Complete in any order 50 WB (20/14) 50 DB Snatches (50/35) 50 Push-ups 50 Calorie Row 50 back extension (Superman) Cashout– Group Stretch

Wednesday 1-17-18

January 16, 2018 in /by

Strength 10:00 EMOM 2 Power Cleans Add weight every 2min WOD 10:00min AMRAP 6 Sprints (20m) 12 T2B 15 Box Jump overs (24/20) Cashout– ME KBS (62/35)

Monday 1-15-18

January 14, 2018 in /by

Strength OHS 3-3-3-3-3 WOD 9-8-7-6-5-4-3-2 DL (245/155) Burpees over Bar C2B Cashout– 400m run for time

1-12-18

January 12, 2018 in /by

Strength Squat Cleans 3-3-3-3-3…. WOD 5-10-15-20-15-10-5 Hang Power Cleans (115/85) WB (20/14)

Thursday 1-11-18

January 10, 2018 in /by

Skill 10:00mun EMOM Even- DU’s ME for 30 sec/ Rest 30 Odd- Bench Press ME (155/95) for 30sec/ Rest 30 Partner WOD 20min AMRAP Alternate movements of… 20 Cal Row 12 Pull-ups 12 S2OH (135/95)

Wednesday 1-10-18

January 9, 2018 in /by

Warm up 1 Zumba song/ Fun game/ Barbell Warm up Skill Back Squat 5-5-3-3-1-1 Or 10-10-5-5-3-3 WOD 4RFT 18 Walking DB Lunges (50/35) 15 DB Cleans (50/35) 200m Run Cashout– GHD Sit-ups

Tuesday 1-9-18

January 8, 2018 in /by

Skill Bar MU skills 1) Kipping C2B (banded if needed) 2) Glide Kip (start on bench and end on bench) 3) Glide Kip with high knees 4) Attempt Bar MU. Glide Kip + knee and hips to bar. Open WOD 15.1 A) 9min AMRAP 15 T2B 10 DL (115/75) 5 Power Snatches (115/75) B) 6 […]

Friday 1-5-18

January 4, 2018 in /by

Strength Cleans 5-5-5-5-5 Work to a heavy set of 5. Reset between reps. WOD For Time 5 S2OH (135/95) 20 Box Jumps (30/24) 10 S2OH 15 Box Jumps 15 S2OH 10 Box Jumps 20 S2OH 5 Box Jumps Cashout– For Time 200m Row 200m run

Thursday 1-4-18

January 3, 2018 in /by

Skill Review T2B Then, Death by T2B WOD 2RFT 50 Sit-ups 40 Push-ups 30 Ring Rows 20 SandBag over Shoulder 2 Rope Climbs 100m run Cashout- Bar MU’s