Tuesday, 5-15-12
Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach.
Strength/Skill – SDHP
10 HSPU
20 Wall Balls 20/14
30 Knees to Elbow
40 Burpees
50 SDHP 75/45
60 D/U’s
Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach.
Strength/Skill – SDHP
10 HSPU
20 Wall Balls 20/14
30 Knees to Elbow
40 Burpees
50 SDHP 75/45
60 D/U’s
W.O.D. Strength – O.H. Box Squats 10-10-10-10 For Time: Double Unders 100-75-50-25 Ab Mat Sit ups 60-50-40-30 Push-ups 40-30-20-10 Bear Walk 20m-15m-10m-5m
Close Grip Bench Press 3×10 (10 min) “Yeti” For time: 25 Pull-ups 10 Muscle Ups 1.5 mile run 10 Muscle Up 25 Pull-ups *25 min Cap*
5 sets of 7 Strict Press *Stay light* 4 RFT 30/25 Cal Row (15/10 AAB Cal) 20 C2B Pull Up (30 pull up) 10 Thruster 115/85 *23 min Cap*
NO AM CLASSES Strength/Skill – Front Squat 2 R.M. 15-12-9-6-3 reps for time of: Chest to bar pull-up 135/95 pound Clean and jerk Push-up
With partner complete: 100 Wall Balls 90 Medicine Ball Cleans 80 Ab Mat Sit-Ups 70 Burpees 60 Pull-Ups 50 Box Jump Overs 40 Shoulder to Overhead 30 Power Clean 20 Candlesticks 1000m Row One person works at a time!
11RFT 11 Sumo Deadlift High-pulls (95/65#) 11 Walking Lunges 95/65 11 Weighted sit ups 35/25 Skill work