Tag Archive for: CrossFit Coach Israel Gonzalez
WOD 6/3/13
6 Minutes of: Back/Hip/Back/Shoulder/Ankle Mobility
A- 5 Minute AMRAP of: 200M Run/21 Jumping Ball Slam (20/15)/8 Strict Pull Up
B- Clean- 10 Minutes To A Heavy Double + 3 Rounds of: 1 Minute Max Perfect Reps @ 65% of above; 2 Minutes…
WOD 3/25/13
5 Minutes Shoulder/Pec mobility
A- WU- Run 200M @ 50%/ Run 200M @ 90% + Half Tabata of: Kipping HSPU
B- Bench Press- 8 Minutes To A Heavy Double + 2/2/2/2/2/2/2/2 @ 80% of Above
C- 21/15/9 RFT of: Push Up/Push Press (115/75)/Pendlay…
WOD 2/28/13
5 Minutes Of Leg/Hip/Back/Calves/Shoulder Mobility
A- WU- Row 3 Minutes @ 50-70% RPE + 1 Minute Max Reps Double Unders + 5 Minute AMRAP of: 5 HSPU/15 Air Squats
B- Low Bar Squat- 15 Minutes To Establish A 3RM + For Time- 30 Low Bar Squats…