0646:

WU:  a few minutes to get warm.

WOD: 13 min Amrap

  • 10 V-Ups
  • 15 squats
  • 8 KTE
  • 15 squats
  • 6 TTB
  • 15 squats

STRENGTH: B. PRESS  2×5@40% 2×5@50% 2×5@60%

GA: 13 minutes, 5 V ups , 8 squats, 8 clam shells, 8 squats, 12 bicycle crunches, 8 squats

0645:

WU: 5-10 ready go!

WOD: 5 RFT

  • 20 ring push ups
  • 20 box jumps 24/18
  • 200 m run

STRENGTH: Press  2×5@40% 2×5@50% 2×5@60%

GA: 12 HRPU or 2×5 on rings,15 box jumps,  step up or jump on one or more 45#plates. Find your comfort level for jumping.

0644:

WU: 10 minutes, 5 KTE, 5 push-ups, 6 bb HPC-PP, We performed this bb movement Monday. Use it refine and get familiar.

WOD: 15 MIN AMRAP

  • 3 GTO 10-20# heavier from Mondays bb wt. total.  (power clean – push press)
  • 10 pull ups
  • Run 350 m
  • 6 LOTBB

STRENGTH: DL 2×5@40% 2×5@50% 2×5@60%

GA: 4,6 or 8 pull ups

0643:

Bobby getting adjusted to his new life and loving it. He is also working out now at CrossFit Pasadena. Notice the gear. See you soon Bob.

WU: lets take about 10 then get to work –  10 minutes warm up to working load.

WOD: movement practice – 10 rds – 20 minute cap

  • 1 hang power clean 70% ME
  • 1 push press
  • 1 power clean
  • 1 push jerk
  • 1 squat clean
  • 1 split jerk

STRENGTH: b. squat 2×5@40% 2×5@50% 2×5@60%

 

0641:

WU: get set get ready!

WOD: 2x for time

  • 25 CDM sit ups
  • db thruster
  • 25 (2ct) mt. climber
  • 25 ring rows or 10 burpee MU
  • 25 db swing
  • 2×10 m waiter walking lunge

STRENGTH: b. press 2X5 75% 2X3 85% 2X1+ 95%