Entries by Andrew Gonzales

Teamwork Thursday 2-2-17

February 1, 2017 in /by

Skill 4 x 400m Run 1min rest between sets Partner WOD 20min AMRAP Alternate movements  20 KBS (62/35) 12 Burpee box Jumps (20/14) 10 Thrusters (95/65)

Technique Tuesday 1-31-17

January 30, 2017 in /by

SKill Hand Stand Walking progressions 1) plank- shift weight side to side 2) plank- shoulder taps 3) HS feet on box, hips over shoulders, bent 90 degrees at waist, shift weight side to side. 4) HS feet on box (same as above) Shoulder taps-side to side 5) HS feet on box walk around box 6) […]

Final Friday 1-27-17

January 26, 2017 in /by

Strength  Push Press  Find 1 RM WOD CF4P benchmark WOD 500m row 20 Pullips 20 DL (225/135) 20 sit-ups 20 WB (20/14) 20 Burpees 20 KBS (62/35) 400m run

Thankful Thursday 1-26-17

January 25, 2017 in /by

SKill Ring Muscle up drills (Must be able to complete to move to next) 1) 10 False grip ring rows (to chest) 2) Hinge Rows 3) Scaled Ring MU (toes directly underneath you on ground-knees forward) 4) kip on Rings 5) Hips to Rings WOD A) 5:00min AMRAP  20 Slam balls (20/10) 15 sit-up Rest […]

Weightlifting Wednesday 1-25-17

January 24, 2017 in /by

Strength Front Squat 5-3-1-1-1… WOD 5-10-15-20-15-10-5 Hang Power Cleans (135/95) WB (20/14) Strict Push-ups WL Hang Squats cleans 3-3-3-3 Clean pulls 2-2-1-1-1 Cashout– 1 sled push ​​

Tactical Tuesday 1-24-17

January 23, 2017 in /by

Skill 10:00min EMOM Odd- DU’s Even- Pull-ups WOD 5RFT 200m run 10 Knees to Elbows 12 Box Jumps (30/24) Cashout– 10 Ring MU’s (scaled on toes)

Motivational Monday 1-23-17

January 22, 2017 in /by

Warm-up Group BB Strength 20min Snatch 3-2-1-1-1… WOD 10:00min AMRAP 7 Clean and Jerks (G2OH) (155/105) 8 Burpees over Bar  16 Russian AB Twist  Cashout– 20 Ring Dips

Frantastic Friday 1-20-17

January 19, 2017 in /by

Strength Back Squats 5-5-5-5-5-5 3 sets at 75%-80% (medium) ME DU’s after each last 3 sets (100DU max) WOD A) 21-15-9 Thrusters (95/65) Pull-ups B) 3:00min ME Clean and Jerk  Cashout– 10 hips to rings/ Bar MU’s