Wednesday, 7-15-15
Clean & Jerk
65%x2+1, 70%x2+1, 75%x2+1, 80%x2+1, 2+1RM (2 cleans + 1 complex max)
Deadlift
10 reps@ 55%
10 reps@ 60%
8 reps @ 65%
6 reps @ 70%
4 reps @ 75% of 1RM
10 Min EMOM:
Odd-10 Strict HSPU
Even- 4 TGU 53/35
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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)
Wednesday, 8-19-18
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2 RDs 5 BB Hang Power Snatch 5 BB Behind the neck Snatch Grip Push Press 10 BB Deadlifts 1 min Calf Stretches E2MOM for 12 min 1 Snatch Grip High Pull + 2 Power Snatch + 1 Hang Power Snatch For Time: 200m Run 21 Deadlifts (245/165) 200 m Run 18 HSPU 2:1 200m…
Wednesday, 3-7-18
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Strength: E2MOM for 14 Min 4 Power Clean to Overhead 155/105 (135/95) 20 Min AMRAP 25 KBS 53/35 15 Body Weight Back Squats (Scale is 3/4 body weight)
Friday, 11-22-13
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THIS SATURDAY WE WILL BE MEETING FOR DRINKS AT BUCKLEYS, 8PM. HOPE TO SEE YOU THERE. NEXT TUESDAY @ 7PM THERE WILL BE NO REGULAR CLASS, INSTEAD WE WILL HAVE A MOBILITY HOUR. WE URGE EVERYONE TO ATTEND! WE WILL BE CLOSED THANKSGIVING. OUR HOURS FOR FRIDAY ARE 8 & 9AM ONLY. Strength/Skill -Weighted Pull-up…
Tuesday, 2-28-17
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Strength: Bench Press 5X5 Partner WOD 500m Row 30 Snatches (115/85) 40 Clean and Jerks (115/85) 50 Deadlifts 115/85 60 Burpee Pull Ups 50 Deadlifts 115/85 40 Clean and Jerk (115/85) 30 Snatch (115/85) 500m Row *30 miute cap
Wednesday, 11-22-17
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Closed Thanksgiving. Friday 8 and 9 am classes only. Christmas party Dec. 16th. Pot luck. Please sign up at the front desk. For time: 36-27-18-9 Wall Balls 20/14 12-9-6-3 Burpee box jump 24″/20″ *Rest 5 minutes then: 21-15-9 reps of: Push Jerk 155/105 HR Push up *Rest 5 minutes then: 40 Overhead Squats 75/55 20…