Entries by Andrew Gonzales

Thankful Thursday 2-16-17

February 15, 2017 in /by

SKill Ring MU progressions 1) False grip RR 2) on toes- MU 3) kip on rings 4) hips to rings 5) jumping ring MU WOD  “Helen” + DL’s 3RFT 400m Run 21 KBS (54/35) 12 Pull-ups 6 DL (275/185) Cashout– ME MU’s in 1 min

Be Mine Tuesday 2-14-17

February 13, 2017 in /by

Warm-up Game (for Chris) Strength  Bench Press 10-8-6-4-2 WOD Run 200m, then 7 Rounds 7 Knees to Elbows 7 Burpees 7 Box Jumps (30/24) Then Run 400m to finish.  Cashout– 3:00min group plank

Motivational Monday 2-13-17

February 12, 2017 in /by

Warm-up Tabata- 3x 4 movements Strength DL 5-5-5-5-5 WOD 12:00min Ascending Ladder by 3 starting at 3, DU’s stay constant (30 reps). Measure = total reps, 10 DU’ equals 1 rep. Clusters (135/85) Pull-ups 30 DU’s Cashout 30 DB Snatches (50/35) Bicep curls/ lateral raises Banded Lat stretch off rig/ LE stretch

Functional Friday 2-10-16

February 9, 2017 in /by

Strength Back Squat 5-5-5-5-5 Last 3 sets at 70-80% of 1 RM WOD 3 Rounds of… 1 min Power Snatches (95/65) 1 min WBSU’s (20/14) 1 min Ring Dips 1 min Cal row 1 min Rest  Measure= Total reps Cashout– 1min ME HSPU’s

Tactical Tuesday 2-7-17

February 6, 2017 in /by

SKill Pull-ups A) 3×8 (weighted/strict/or on toes) B) Practice kip and butterfly  C) 5 min EMOM 25sec work/35 sec rest  ME Pull-ups WOD 20min AMRAP 200m Run 1 Rope climb 15 DL (225/155) 5 C2B  Cashout– 30 Bicep Curls

Motivational Monday 2-6-17

February 5, 2017 in /by

Strength  OHS 5-5-5-5-5… WOD Chipper- For Time 60 WB (20/14) 40 Sit-ups 30 Hang Power Cleans (115/75) 20 S2OH (115/75) 10 Burpees over Bar Cashout– 20 Ring Dips/ 20 DB lateral raise

Flex Friday! 2-3-17

February 2, 2017 in /by

Strength DL 8-8-8-8-8 WOD 5RFT 8 SDHP (Sumo DL High Pull) (115/75) 6 HSPU’s / or 3 Wall Walks 25 DU’s/ or 75 singles Cashout– Work Ring MU progressions Jumping Ring MU’s