0619:

Bobby goes off! An exercise tale by Coach Bobby. Bobby will be coaching all class times Monday. This will be his last day of Coaching at 2120 for now. So show up and put out for our friendly leader. DONT FORGET THE  FAREWELL BOBBY BBQ WILL GO DOWN THIS FRIDAY AT 5:30PM.

For time:

  • Buy in! 100 UB -DU’S (4min cap)
  • 21 F. Squats 3/4 BW
  • 20 Alt weighted kb Pistols 35/26
  • Run to Del Mar beach then hit the surf or just touch the water then run back to box (BB will specify)
  • 21 Strict – CTBPU
  • 20 Jumping Squats (The Bob says really Jump Yo!)
  • Pay out! 100 UBDU’S in under 50 sec. (Failure to “buy out” then 15 Wall walks)
  • Give Bobby a Hug or a High 5 and tell him how much you will miss him… Even if you have to lie!

GA:

  • 100 SU
  • 11 FS
  • 30 walking lunge (load?)
  • beach run or 800m
  • 11 DHPU
  • 20 Clam Shells
  • 15 Stink bugs

Make direct eye contact with Bob after each rep for Validation!

0616:

WU: hip/shoulder mobility 5 min, then run 1000 m, 25 push ups, 75 squats break however you like.

WOD: 15 minutes work

  • 350 m run
  • 5/10? db thrusters
  • 4 db renegade rows
  • 2 db get ups

GA: Same rep total choose proper load.

0615:

WU: 4 push ups, 5 V-ups, 2 get ups,5 squatsX6

STRENGTH:

  • B. Press 4X10@50%
  • DL 4X5@50
  • 4X8 Strict Push up
  • SLDL – light accessory work
  • 10mX4 OHWL (use light plate) accessory work

GA: Practice and learn.