Wednesday, 2-27-19
8 RFT
3 Hang Sq. Snatch 155/105
5 C2B (10 Pull up, 15 RR)
7 Burpee over bar
*21 min Cap*
Skill Work
8 RFT
3 Hang Sq. Snatch 155/105
5 C2B (10 Pull up, 15 RR)
7 Burpee over bar
*21 min Cap*
Skill Work
Strength/Skill – Practice Curtis P’s 3 RFT 5 Curtis P’s.135/95 200m Run…100 FWDS….100 BWDS . 5 Inverted Burpees
Strength: Back Squat 4X5 @ 75% 95-lb. thrusters, 30 reps 20 GHD sit-ups/ weighted sit ups 35/25 400-meter row 115-lb. thrusters, 20 reps 30 GHD sit-ups/ weighted sit ups 400-meter row 135-lb. thrusters, 10 reps 40 GHD sit-ups/weighted sit ups 400-meter row
Strength Bench Press – 5-5-3-3-1 W.O.D. – For Time 50 Jump and Touch (12″ above max reach) 40 Sit ups 30 KB Swings 1.5/1.0 20 Box Jumps 24/20 10 H.S.P.U.’S 1 Rope Ascent
Don’t forget to pre order your Kryptonite gear!! Strength: Back squat 1×8 @65% 1×8 @70% 1×8 @75% Wod Cindy 20mim amrap 5 pull up 10 push up 15 air squat
Today’s WOD is the Stan Wong 5K. Meeting place is Newport Beach. Check in time is from 9:00-10:30.
NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH Breaking the mental barrier – By Josh…