8 and 9am class this morning. Regular pm classes.
Strength: 3 Position Clean X 5 @ 70%
Clean Pull 5 X3 @ 80%
“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
For time:From Mainsite 20 Wall ball shots, 20 pound ball 20 Sit-ups 20 Box jump, 24″ box 20 Push-ups 135 pound Power Clean, 20 reps 20 Double-unders 20 Thrusters, 35 pound dumbbells 20 Pull-ups 95 pound Overhead squat, 20 reps 20 Kettlebell swings, 1.5 pood 95 pound Push press, 20 reps 20 Dips 95 pound…
5 Rounds: 1 Rope Climb 8 Deadlifts (135/95) 6 Hang Power Cleans (135/95) 4 Front Squats (135/95) 2 Jerks (135/95)
DON’T FORGET TO PLACE YOUR FANCLOTH ORDER! 7 RFT 400 m Run 25 Wall Ball 20/14 2 Man Makers 35/20
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
3 RFT: 10 Front Squats, 185/135 20 C2B Pull ups 50 Double unders Strength/Skill 10×35 unbroken Double unders for time
Srtength/Skill – Back engagement (Important in kipping, T2B, K2E) W.O.D. – 21-15-9 S.D.H.P 95/65 O.H.S. 95/65 BOX JUMPS 24/20 WATCH THIS!!!!!!!