Please Clean your shoes!
2 Min Tababtas
Heel Taps
Hollow Rock
T2B
Sit Ups
For max reps:
6 minutes of D/U’s
5 minutes of Box Jumps
4 minutes of Power Snatches 75/55
3 minutes of OHS
2 minutes of Hang Power Cleans
1 minute of Thrusters
Strength: Bench Press 5X3 @ 80% 50 Burpees 200m Sandbag run 20/10 40 Seated Med Ball Twists 20/14 200m Sandbag run 30 Kettlebell swings, 2/1.5 pood 200m Sandbag run 20 Toes to bar 200m Sandbag run 10 Handstand push-ups –
5 ROUNDS 5 HSPU’s 10 C2B Pull Ups 15 DB Snatches 55/35 20 Front Rack Lunges 95#/65# 400 M RUN
Strength: Front Squat Wave: 3 Reps AFAP 60%, 70%, 80% 65%, 75%, 85% 10 min EMOM Even: 4 Hang Power Snatches @ 70% Odd: 4-6 C2B Pull Ups + 4-6 HR Push Ups “Fight Gone Bad!” Three rounds 1 min each: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump,…
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: Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 6 @ 80% of 1RM 4RFT 10 Wall Balls 20/14 15 Box Jumps 24/20 400m Run
Strength/Skill – Snatch Balance 4-4-4-4 9 Power Snatch (135/93) 9 OHS (135/93) 9 Muscle-ups 6 Power Snatch (135/93) 6 OHS (135/93) 6 Muscle-ups 3 Power Snatch (135/93) 3 OHS (135/93) 3 Muscle-ups