Friday, 5-18-12
Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach.
Strength/Skill – Bench Press
5 RFT
10 Floor Presses 135/95
15 Wall Ball Sit ups 20/14
20 Box Jumps 24/20
Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach.
Strength/Skill – Bench Press
5 RFT
10 Floor Presses 135/95
15 Wall Ball Sit ups 20/14
20 Box Jumps 24/20
Stone Work 4 RFT 50 D/U 2:1 25 T2B 12 Sq. Clean 165/115 *17 min Cap*
Strength/Skill – Clean & Jerk NO OLY SHOES ON ROPE CLIMBS For Time 100 Double-Unders 2 Rope Climbs 50 Push Press 75/45# 2 Rope Climbs 100 Air Squats 2 Rope Climbs 50 Squat Thrusts 2 Rope Climbs NO OLY SHOES ON ROPE CLIMBS
Christmas Eve hours 8 and 9am only. Closed Christmas Day. No 5 am classes next week. 12 min EMOM Even Minutes: 3 Back Squats Odd Minutes: 1 Front Squat Barbell Loaded at 79% of 1RM Front Squat For Both Lifts 5 RFT 500m Row 15 OHS 95/65 5 Wall Climbs *24 min Cap*
Strength/Skill – Work up to a heavy jerk Special Mary For time: 5 handstand push-ups 10 one-legged squats, alternating 15 pull-ups 10 handstand push-ups 20 one-legged squats, alternating 30 pull-ups 15 handstand push-ups 30 one-legged squats, alternating 45 pull-ups 10 handstand push-ups 20 one-legged squats, alternating 30 pull-ups 5 handstand push-ups 10 one-legged squats, alternating…
Trish and Matt’s Wedding W.O.D. The Ol'(Wall) Ball and Chain W.O.D. 69 R.F.T. (-64) 5 – Hard Thrusts-(ers) 135/95 3 – Snatches (Power) 135/95 13 – Ball Breakers 20/14 (Medicine Ball Clean Wall Ball Shots) (Reps represent Matt & Trish’s wedding date)
Strength – Push Jerk 5-5-5-5 W.O.D. Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of: 50 Jump and touch 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups W.O.D. Demo