Tuesday, 2-13-18
Strength:Every :20 for 5 min
2 Power Clean @ 60% 1 RM Power Clean
rest 3 min
12 Min EMOM
Even- 15 T2B
Odd- 15 Hollow Rocks
With a partner complete
“Brian”
5 RFT
5 Rope Climbs
25 Back Squats 185/135
*15 Min Cap*
Strength:Every :20 for 5 min
2 Power Clean @ 60% 1 RM Power Clean
rest 3 min
12 Min EMOM
Even- 15 T2B
Odd- 15 Hollow Rocks
With a partner complete
“Brian”
5 RFT
5 Rope Climbs
25 Back Squats 185/135
*15 Min Cap*
Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach. Strength/Skill -Hang Snatch 3-3-3 Snatch 1-1-1 21,15,9 rep rounds for time: Snatch – 80% of 1 RM Chin ups COVP (Chin over vertical plane)
Skill – Handstands W.O.D. 15 min. A.M.R.A.P. 5 – Inverted Burpees 10 – Power Cleans 105 / 75 15 – Box Jumps 24/20 What derails you? There are so many things that can send a well intended train right off it’s track. It’s simple enough right? You wake up and say to yourself; Self, today…
Warm up: 2rd at an easy pace 10 Light DB upright row to press 10 Banded Strict Press 10 Banded Pull Aparts 10 Jumping Squats 9min EMOM – Push Press Min 1-3: 5 @ 65-70% of 1RM Min 4-6: 3 @ 70-75% Min 7-9: 1 @ 75-80% For time – 30-24-18 2-DB Hang C&J 50/35…
12 Min EMOM Even- :50 Plank Odd- 15 T2B 14 Min AMRAP: 12-1 Deadlift *10 Box Jumps 24″/20″ between each set.* * Weights 135/95, 155/105, 185,125, 205/135, 225/155, 255/175 275/195, 295/205, 315/225, 335/235, 365/255, 385/270*
Strength: Find your 1RM Strict Press Find your 1RM OHS Tababtas Supine Ring Rows Squat (holding at bottom) Floor Press 115/75
Team WOD Saturday -“300” Teams of three Strength/Skill – O.H. Squat 5 RFT 5 Muscle-ups 10 O.H. Squats 115 75 15 T2B 20 D/u’s There will be a Memorial Day “Paleo” BBQ on Saturday, May 26th for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a…