Warm up
3 RDs
25 D/U
10 KBS
10 Box Step Ups
For reps-
8 min AMRAP
50 D/U 2:1
40 Sit-Up
rest 6 min
8 min AMRAP
12 Box Jumps 24″/20″
10 Deadlifts 225/155
8 Lat Burpee Over Bar
rest 6 min
8 min AMRAP
10 Alt. DB Snatch 50/35
5 Right Arm DB Thruster 50/35
5 Left Arm DB Thruster 50/35
5 Lat Burpee Over DB
Strength: Power Clean + Push Press 3+2×5 @70-80% of 1RM PP (3 power cleans right into 2 push press. No pause between movements) 3RFT: 75 D/U 50 Air Squat 25/20 Cal Row
Closed Thanksgiving. Friday 9 and 10am classes only! Strength: Weighted pull ups 8X3 Partner WOD 5 Rounds each 21 Weighted Sit Ups 45/35- Partner Plank Hold 7 Deadlift 225/185 Partner Rests 5 Hang Power Clean 155/115. Partner KB Hold in the front rack position.
Strength/Skill : Overhead Squat 8-8-8 (sub-maximal load) Drop Snatch 5-3-3-2-2-2 3 Rounds: 5:00 ON / 1:00 OFF 7 Bar muscle ups/Ring muscle ups/C-2-B Pull ups/Strict pull ups 30 Double Unders
“10 min EMOM 1- 5 Strict press @70% 1RM 2- 7 Bent Over Row with SP weight 25 min Descending ladder AMRAP 100m run 20 Burpee 100m run 19 Burpee 100m run 18 Burpee 100m run…. …100m run 1 Burpee”
Stan Wong 5k @ Newport Beach Marina. Registration 9:30
Murph is this Saturday…I need a head count for the BBQ. Strength: Deadlifts 8 @ 50 8 @ 60 8 @ 75 6 @ 85 4 @ 90 of 1RM For time: 100′ Walking Lunge 75 Sit Ups 50 Box Jumps 24″/20″ 25 Push Up 50 Box Jumps 75 Sit Ups 100′ Walking Lunges