E2MOM for 16 min
1 Power Clean + 1 Sq. Clean + 1 Hang Sq. Clean + 1 Push Press + 1 Split Jerk
*Build in weight*
For Time:
21 Thrusters 115/80
9 Ring M/U (15 Banded + 15 Dips, 20 RR + 15 Dips)
15 Thrusters 115/80
15 C2B Pull ups (20 Banded + 15 Dips, 25 RR + 15 Dips)
9 Thrusters 115/80
21 Pull ups (25 Banded + 15 Dips, 30 RR + 15 Dips)
*10 min Cap*
Strength: 10 Min EMOM 2 Back Squats start @ 60% 1RM and build Every :20 for 5 min 2 Power Cleans @50 % 1 RM Power Clean 20 min EMOM 1- 15 Wall Balls 20/14 2- 12 Push Ups 3- 5 Ring MU or 7 BMU ( 5 C2B 5 Dips) 4- 20 Hollow Rocks
Run 800 M then 8 Rds 4 Bar Mu 8 HSPU 12 Alt Pistols then Run 800 M Skills
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
Christmas Party is Dec 16th. please sign up at the front desk. 3 Min EMOM X 6 sets 8 Power Snatches 95-65 10 Burpees As many rounds as possible in 15 minutes of: 100′ Bear Crawl 15 Weighted Situps 100′ KB Farmer Carry 53/35 15 GHD Hip Extensions/ Good Mornings
Power Snatch + Sq. Snatch – 2+2 x 5 @60-75% 1RM PS (Drop between each rep. Perfect set up before lifts) 10-1-10 Burpee to plate Weighted Sit Up 45/30
6,7 and 8 AM classes only. Closed tomorrow 12-25! “12 Days of Christmas WOD” 1 Min plank hold 2 Ring Dips 3 Push ups 4 Pull Ups 5 Burpee broad jumps 6 Squat Jumps 7 Box Jump overs 8 Kettlebell Swings 9 Toes to Bar 10 Walking Lunges (each leg) 11 Situps 12 Pistols (each…