Test Post
Motivational Monday
Author Archive for: andrew
Entries by Andrew Gonzales
MixUp Monday 12-4-17
Skill HSPU’s 7:00min EMOM 20 sec of Work/ 40 sec of Rest RX- HSPU’s Scaled- HSPU’s with knees on a bench/ or toes on Box Beginner- Push Press @ 50% of Body weight WOD 2017 Lift Off Event 3 12min AMRAP 25 Pull-ups 50 Calorie Row 100 OHS 50 Box Jumps 25 Pull-ups Scale- pull-ups […]
Frunctional Friday 12-1-17
Warm up Shoulder/ Hip Mobility Strength Establish 1 RM Snatch 30min time cap WOD 21-15-9 Back Squats (225/135) 400m Run Cashout- 7×3 weight pull-ups
Thankful Thursday 11-30-17
Strength Push Press 3-2-1-1-1… WOD 2RFT 25 Russian KBS (53/35) 25 Push-ups 25 Sit-ups 25 Sand Bag step ups (24/20) (Alternating) 25 Push-ups 25 Sit-ups 16:00min cut off
Winning Wednesday 11-29-17
Strength DL 3-3-3-3-3 WOD 125 DU’s 10 Squat Cleans (185/105) 15 Burpees 25 T2B 15 Burpees 10 Squat Cleans (185/105) 125 DU’s
Tactical Tuesday 11-28-17
Strength 10:00min EMOM 3 Power Snatches (Touch and Go) Goal is to be efficient and fast with the Barbell. Increase weight every 3min WOD 3 x 5:00min AMRAP/ 1:00min Rest in between AMRAP, Start where u leave off A) 100m Run 2 Wall Walks 10 S2OH (115/75) B) 100m Run 7 HSPU’s 10 S2OH (115/75) […]
Motivational Monday 11-27-17
Strength Front Squats 2-2-2-2-2 WOD 5RFT 8 DL (225/165) 15 WB (20/14) 5 Strict Pull-ups Cashout– 2×20 Russian Ab twist + 20 GHD back ext.
Black Friday 11-25-17
Strength A) Snatch Complex 1 Hang Squat + 1 Squat Snatch + OHS 20min to find heavy set B) Clean Complex 1 Hang Squat + 1 Squat Clean + 1 Jerk 20 min WOD 5min AMRAP 7 Thrusters (95/65) 6 Burpees
Wednesday 11-22-17
“Filthy Fifty”
Teamwork Tuesday 11-21-17
Strength EMOM for 7min (20/ sec of work. 40 sec of Rest) Pull-ups Partner WOD Alternate movements with partner 10 RFT (115/85) 8 Power Snatches 8 T2B 25 DU’s Cashout– 90sec ME sit-ups/