Monday, 3-17-19

SUNDAY: YOGA @11 AM. $15.00 DROP IN.     With a partner 0:00-7:00 AMRAP Burpee to plate 45/25 *1 Person works at a time* 7:00 – 27:00 AMRAP 5 Power Clean 155/105 10 S2OH 155/105 15 Air Squats *Alt rounds with partners* 27:00-34:00 AMRAP Burpee to plate 45/25 *1 Person works at a time*

20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s Partner WOD 20 min AMRAP 30 AAB 20 Devil’s Press 50/35

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 – Front Rack Lunges 21-18-15-12-9-6 Front Rack Walking Lunges (Opportunity to improve on racked position) Toes through Rings

Happy Fourth of July Partner WOD 15 min AMRAP 150 Med Ball Cleans 20/14 with remainder of time you and your partner Row as many meters as you can. One works one rests. rest 3 min 12 min AMRAP 150 Push Presses 115/75 remainder of time do as many rope climbs as you can. One…

Box squats 7×3 ascending weight 7 min amrap 12 DB snatch 45/30 9 alt. pistol 6 c2b Rest 3 min 7 min amrap 6 DB snatch 45/30 9 alt. pistol 12 c2b

As of lately SOME, not all, are failing to put equipment back after they use it. Sometimes we forget, that happens. When it occurs repeatedly you are not being responsible/accountable. I do not want to have to come up to you to ask you to put your equipment back that is uncomfortable for all of…