Freddy Gonzalez

Monday 2011 01 31

Strength:
Deadlift

WOD:

"Freddy Gonzalez"

25 Wide Stand close grip Deadlifts (185/105)
50 4-count Flutter Kicks
800m Run
25 Regular Stand, regular grip Deadlits (185/105)
50 4-count Fluttre Kicks

For Time



U.S. Marine Freddy Gonzalez of Edinburg, TX  Full Story

Kettlebell Seminar

Saturday 2011 01 29

Kettlebell Seminar with RCF Athletes  and Running Clinic with Junior High Basketball Traveling Team.
Great Job Girls!!!


Kettlebell seminar



Running Clinic with Girl's Basketball Team

Fri.

Friday 2011 01 28

Strength:
Back Squat

WOD:
5 OHS (155/115)
10 Pull ups Strict
20 Box Jump(30/24)
40 K2E
80 Back Extensions
400 m Run

2 rounds for time

Th. Hero

Thursday 2011 01 27

Strength:
Shoulder Press

WOD:

3m x 3- 1 min rest AMREP
1 arm DB Thrusters (35/20)(right arm)
Hand walk out
1 arm DB Thrusters (35/20) (left arm)





4 months along and trying to get back in it slowly.

Wed. mile run

Wednesday 2011 01 26

Strength:
 Cleans

WOD:
1 Mile Run
100 Burpees
800 m Run

Post time.

Tuesday 12 AMRAP

Tuesday 2011 01 25

Skill:
Snatch practice

WOD:
12 Min. AMRAP

5 DL (225/155)
5 Tire Flip

Sprints

Monday 2011 01 24

Strength:
DeadLift

WOD:
5x100 m Sprints
Every min. (Rest for the remainder of the min.)

5 rounds of :
25 KB SDHP (50/35)
25 WBS (20/14)

Post Time



Girl's basketball team training day 1.