Israel Gonzalez Archives

Tag Archive for: Israel Gonzalez

WOD 3/14/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- For Time: 400M Run/250M Row/400M Run/250M Row B- 10 Minutes To WU- SDHP/WallBall/Box Jump/Push Press/Row + Fight Gone Bad= Three rounds of: 1 Minute Max Reps Each: Wallball (20-10'/14-9')/ Sumo…

WOD Archive

WOD 2/24/15

8 Minutes of Shoulder/Back/Hip/Wrist Mobility A- WU- NFT- 3 Wall Walk/10 Each Walking Lunges/200M Run/2 WallWalk/20 Ring Row - 7 Minute Cap B- Hand Stand Push Up- 4 Minutes Max Reps or 4 Minutes Practice C- Front Squat- 15 Minutes…

WOD Archive

WOD 2/16/15

8 Minutes of Shoulder/Wrist/OH/Back/Hip/Ankle Mobility A- WU- 6 Minute AMRAP of: 5 Push Up/5 Chin Up/5 Broad Jump Notes: Go slow and deliberate on this warm up/For Broad Jump focus your attention on your take off and landing mechanics/Be…

WOD Archive

WOD 1/14/15

8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility A- WU- 2 Minute Row @ 50-85% RPE + 2 RNFT of: 15 WallBall (20/14#-10')/15 Ring Row -6 Minute Cap B- Thruster- 15 Minutes To A Heavy Single C- 2014 Open Sectionals WOD 14.5= 21/18/15/12/9/6/3…

WOD Archive

WOD 11/28/14

Workout of the Day A- WU- 2 Rounds of: 1 Minute Max Reps Double Unders/1 Minute Max Reps Burpee; 1 Minute Rest B- Power Clean- 15 Minutes To A Challenging Single C- The Chief= 5 Cycles of: 3 Minutes Max Rounds: 3 Power cleans (135…

WOD Archive

WOD 7/14/14

8 Minutes of Shoulder/OH/Wrist/Back/Hip/Ankle Mobility A- WU- 3 Rounds of: 10 Ring Rows/10 OHS (PVC/15/45#)/10 T2B/20 Double Unders - 7 Minute Cap B- Bar Muscle Up- Practice 10 Minutes -Or- 10 Minute AMRAP C- 5-8 Minutes WU- Box Jump/OHS/KB…

WOD Archive

WOD 3/10/14

8 Minutes of OverHead/Wrist/Hip/Ankle Mobility A- WU- PVC Burgener Warm Up + Skill Transfer Exercise + 3 Minutes of Triple or Double Under Practice -9 Minute Cap B- Snatch Complex= 1 Snatch/1 Hang Snatch/2 OHS (overhead squat)- 15 Minutes…

WOD Archive

WOD 1/19/14

8 Minutes of Low Back/Hip/Ankle/Shoulder Mobility A- WU- 5 Rounds of: 30/30 Jingle Jangles + 7 Rounds of: 1 Minute on 1 Minute off Row (Max Effort) B- Loredo= 6 RFT of: 24 Air Squat/24 Push Up/24 Walking Lunge (12 steps each leg)/400M…

WOD Archive

WOD 6/2/13

8 Minutes of: Shoulder/Hip/Over Head/Ankle/Hip/Back Mobility A- WU- 800M M.B. Run (20/14); 3 Minutes active rest (mobilize) B- Thruster- 15 Minutes To A Heavy Double; 90 Seconds rest between efforts C- Omar= For Time- 10 Thrusters (95/65)/15…

WOD Archive

WOD 12/3/12 c

5 Minutes of Shoulder/ Back/ Hip Mobility WU- 2RNFT of: 10 ea Walking Lunge/20 Wall Squat (facing/hands over head)/10 HSPU (8 minute cap) Run 200M @50-60%; 90 Seconds Rest/400M Run @90-100% Bench Press- 5 Minutes to Warm Up…

WOD Archive

WOD 11/5/12 c

5-8 Minutes of Hip/Back/Leg/Rack Position Mobility Row or Run 600M Hang Clean- 18 Minutes To A 1RM 12 Minute AMRAP of: 15 Ring Rows/12 K2E/9 UB WallBall (20/14) For Time- 60 Double Unders (3 Minute Cap)/ 3 TGU each (HBD)/40 Double Unders (2…