Entries by Andrew Gonzales

Weightlifting Wednesday 1-18-17

January 17, 2017 in /by

Strength Front Squat  2-2-2-2-2… WOD A) 5:00min Ascending Ladder by 3 starting at 3. T2B DL (185/115) B) For Time Row 50 cals 50 DU’s 400m run  WL  Push Jerk + Split Jerk  5 (1+1) Clean Pulls 2-2-1-1-1

Turn up Tuesday 1-17-17

January 16, 2017 in /by

Strength Power Cleans (touch and go’s) 5-4-3-2-1-1 WOD 15:00min 6 Shuttle Sprints (20m) 8 Push Jerks (135/95) 10 Box Jump overs  Cashout– 60 sec ME V-ups kips off rings / hips to rings

MLK Monday 1-16-17

January 15, 2017 in /by

Strength 10:00min EMOM 2 OHS Increase weight every 2min WOD 2 RFT 30 WB (20/14) 20 Power Snatches (95/65) 15 C2B 10 Broad Jump Burpees Cashout-10 Hinge Rows + ME Bar MU’s Extra- Bicep Curls

Flex Friday 1-13-17

January 12, 2017 in /by

Warm-up game Strength Bench Press 5-5-3-3-3… WOD For Time Row 500m, then 5 rounds of.. 5 HSPU’s 25 DU’s Then… 20 Burpees  10 T2B Cashout– weight Dips 5-5-5-5

Thankful Thursday 1-12-17

January 11, 2017 in /by

Strength  Hang Squat Cleans 2-2-2-2-2 WOD Run 400m 30 KBS (54/25) 20 Back Squat (155/95)  15 DL (155/95) 10 Hang Power Cleans (155/95) 15 DL (155/95) 20 Back Squats  (155/65) 30 KBS Run 400m Cashout– 15 hinge rows + 15 GHD sit-up   

Weightlifting Wednesday 1-11-17

January 10, 2017 in /by

Strength Push Push 3-3-3-3-3 WOD 6:00min 7 Hang Power Snatch (115/75) 15 WB (20/14) Rest 6:00min 7 Ring Dips 20 sit-ups Cashout– 20 OH tricep ext. WL Power Snatch + Hang Power Snatch 5 (2+1)

Terrific Tuesday 1-10-17

January 9, 2017 in /by

Strength DL + 3 T2B 10:00min EMOM 8-8-6-6-4-4-2-2-1-1 WOD 4 Rounds for Time  10 Pull-ups 15 Box Jumps 20 Slam balls 1 rope climb 1min rest Cashout– 1min ME cal row

Motivational Monday 1-9-17

January 8, 2017 in /by

Strength  Front Squats 3-3-3-3-3 WOD For Time 15-12-9-6 Thrusters (95/65) 4-3-2-1 Wall walks  100m Plate run Cashout– 20 Ring Dips  MU drills (jumping)

Freaky Friday 1-6-17

January 5, 2017 in /by

Strength 10:00min EMOM  Snatch Complex Power + Hang Squat + Snatch Balance WOD 5 min AMRAP 6 Hang Squat Cleans (155/95) 20 sit-ups Rest 2min 6 min AMRAP  Row 15 Calorie row 15 WB Cashout– ME T2B 1 min – 30 Bicep Curls – 30 Dips