Friday, 9-13-19
Front Squat every 90 sec -15 min
2×10 w empty bar
3×5 @50% of 1RM
3@65
3@70
3@75
3@80
3@80
21-15-9-15-21
Alt DB Snatches 70/53
12-9-6-9-12
TGU 53/35
Front Squat every 90 sec -15 min
2×10 w empty bar
3×5 @50% of 1RM
3@65
3@70
3@75
3@80
3@80
21-15-9-15-21
Alt DB Snatches 70/53
12-9-6-9-12
TGU 53/35
“12 Days of Christmas WOD” 1 50m Sprint 2 Snatches 3 Wall Balls 4 Hang Squat Cleans 5 Bar Burpees 6 Squat Jumps 7 Box Jumps 8 Kettlebell Swings 9 Toes to Bar 10 Thrusters 11 Situps 12 Pistols (each leg) RX 95/65, 20/14, 2/1.5, 24/20 Adv 80/55, 16/10, 1.5/1, 20/20 Bgr 65/45, 14/10, 1/25#,…
Strength: EMOM X 6 Power Snatch 3@70% 3@75% 2@80% X4 15min AMRAP 30 OH Walking Lunges 115/75 25 T2B 20 Over the Bar Jumps
DON’T FORGET TO PLACE YOUR FANCLOTH ORDER! 7 RFT 400 m Run 25 Wall Ball 20/14 2 Man Makers 35/20
Congrats to Katie for passing her level 1 Certificate!!!! Saturday, May 19th’s WOD is the Stan Wong 5K. We will have no classes at the gym. Meeting place is Newport Beach. Please register at www.stanwongfoundation.org for the race. Thanks Strength/Skill – Take 10-15 minutes to build to a heavy Jerk Take 10-15 minutes to build…
Strength/Skill – 12 min EMOM: EVEN: 15 Box Jumps ODD: 10 Wall Balls 20/14 5 R.F.T. 200m Run 1 Rope Ascent 10 Front Squats 135/95 30 D/U’s
For time: 60 Goblet Squats 50 Burpee Ball Slams 40 WallBalls 30 Pull-ups 200m Sprint 10 Bar Muscle Ups Burpee Ball Slam Extra Credit Krypto’s Killer Core: 4 Rounds 25 Situps 25 V-Sits 25 L Crunch 25 R Crunch