Saturday, 5-19-12
Today’s WOD is the Stan Wong 5K. Meeting place is Newport Beach.
Check in time is from 9:00-10:30.
Today’s WOD is the Stan Wong 5K. Meeting place is Newport Beach.
Check in time is from 9:00-10:30.
Strength/Skill – Bench Press 4 x 3 25 One Arm D.B. Racked Walking Lunges 45/25 25 K.B. Swings 53/35 25 Ring Dips/Dips/Push-ups 25 Pull-ups 25 Weighted Ab-Mat Sit-ups 25 D.B. One arm Shoulder Press Partiton (l) (r) anyway you wish 25 Ring Rows 25 Air Squats
Christmas Party Saturday @ 7PM. NO CLASSES SUNDAY!!! Strength: Strict Press 3X2 W.O.D.: “The Bear Complex” Without stopping or dropping the bar, complete the following sequence, seven times: •Power Clean; •Front Squat; •Push Press (have bar land behind head, in rear-rack position); •Back Squat; •Push-Press (have bar land on chest, in front-rack position). Once you’ve…
Strength: Back Squat 6 min EMOM 3 @ 70% 10 RFT 3 Power Cleans 225/155 10 Burpees 30 D/U’s
EMOM 20 Min Even- 7 Thruster 115/85 + 3 Burpee Over BB Odd- 50 D/U Deadlift 5×3 #10 more than last week or 80-85% of 1 RM
WOD: 6 rds for max reps 1 min row for cals 1 min burpee 1 min d/u 1 min rest Strength: Front Squat 3×5 60%, 65%, 70%
10 Min EMOM2 Push Presses + 1 Push JerkWork up to a heavy complex 2o min AMRAP 10 Alt DB Step Ups – 24/20 50/3510 Calorie Row25 Shoulder Taps15 Alt DB Step Ups15 Cal Row25 Shoulder Taps20 Alt DB Step Ups20 Cal Row25 Shoulder Taps….. Add 5 reps to the DB Step Ups and 5…