Entries by Andrew Gonzales

Tactical Tuesday 10-10-17

October 9, 2017 in /by

Hip Mobility Strength Dead Lifts 3-3-3-3-3 WOD 5-10-15-10-5 Power Cleans (135/95) C2B Pull-ups  WB (20/14) Cashout– 10 Kips on Rings/ hips to rings

Freaky Friday 10-6-17

October 5, 2017 in /by

Strength OHS 5-5-5-5-5 WOD 800m Run 20 Power Snatches (95/65) 400m Run 15 Power Snatches (115/75) *200m Run sandbag Run 10 Power Snatches (135/95) Cashout– 20 Front Squats (135/95)

Thirsty Thursday 10-5-17

October 4, 2017 in /by

Warm-up Review Rope climb technique Tabata 1) hanging from rope knees to waist 2) KBS 3) hollow body rocks on floor 4) ring rows Skill 10:00min EMOM  Even/ odd EMOM A) 1 Rope climb B) 5 DL (275/185) WOD “3/4 Angie” 75 Pull-ups 75 Sit-ups 75 Pushups 75 Air Squats  RX- equals do it in […]

Weightlifting Wednesday 10-4-17

October 3, 2017 in /by

Strength Squat Cleans 5@ Warm up <60% 5@ 65% 5@ 70% 5@ 75% 5@ 80% WOD 9:00min AMRAP 9 Hang Power Cleans (135/85) 8 Push Jerks (135/95) 25 DU’s Cashout– weight Dips 5-5-5-5

Tactical Tuesday 10-3-17

October 2, 2017 in /by

Warm- up Agility Ladder Skill weighted pull-ups 5-5-5-5-5 or Strict or partner assisted pull-ups 8-8-8-8-8 WOD Row 5oom buy in, then complete in any order… 50 Box Jump overs 50 Ring Rows 20 Turkish get-ups 20 T2B 400m Run   Cash-out– 20 DB rear delt flys    

Motivational Monday 10-2-17

October 1, 2017 in /by

Warm up  Banded Hip stability Strength Back Squat 12–12-12-12 WOD 30 WB, then…. 3 Rounds of.. 6 HSPU 7 DL (185/115) Then, 30 WB to finish.  Cashout– 1min plank (lateral side steps)

Twisted Tuesday

September 26, 2017 in /by

skill 10:00min EMOM (30sec work/ 30 sec rest) odd- DU’s even- Knees to Elbows WOD 20min AMRAP 200m Run 13 T2B 25 DB Snatches (50/35) 10 Ring Push-ups Cashout- Group upper body stretch