Monthly Archives: April 2016

1269:

1269: Saturday 4/30 BW: 3 rounds row 500 m 20 barbell thrusters run 400 m or: 1-8 DL Strict pull up OHS

Category: WOD

1268: 09 Chipper

Brain Mulvaney & B. Worley makes his return to SOCAL. 1268: Friday 5/29 The ’09 “Chipper” For Time: 30 minute Cap! 15 reps Squat Clean (155/100) 30 Toes to bar 30 Box jumps (24/20) 15/10 Muscle ups (scale – 1 strict pull up + 1 strict HSPU) 30 DB Push Press /Push Jerk (40/25) 30… Read More »

Category: WOD

1267: Review us on Yelp for 2120 swag.

Please give us a Yelp review and receive a 2120 hoodie while supplies last. Thank you for the support. 1267: Thursday 5/28 STRENGTH: f. squat 4×5 70-80% effort (12 minutes) 10X1 hang squat clean – Practice speed of 3rd pull (15 minutes) Finisher: Amrap 10 4 slam ball get ups 50/25 6 db bi-lateral bent… Read More »

Category: WOD

1266:

Teagan! For time: 55 burpees (LOTBB) if there is room bar facing. 34 overhead squats 21 muscle-ups (65 pull ups or 10 rounds 3 push ups + 4 pull ups) Men use 95 lb. Women use 65 lb. Time Cap: 20 minutes Finisher: Annie

Category: WOD

1264: Movement work.

Good movement work requires attention to the details. 1265: Tuesday 5/26 STRENGTH: DL 5X2@70% (12 minutes) 1. 3x10m inch worm – walk out hands + push up + walk feet to hands (stand and rest if you have to but work on maintaining tight body position 2. 8X1 strict ring dip Virtosity is the aim.… Read More »

Category: WOD

Joe and Mike getting in a Saturday PR. Purple Rain that is. 1264: Monday 5/25 STRENGTH: 10 minutes to: b. squat 4×4@ 70% 8 minutes to: press 3×5@80% RXwod: amrap 15 55 DU 15 CTB pull ups 5 Hang power clean 155/105 MODwod: amrap 15 55 DU or SU 15 C2B pull ups or pull… Read More »

Category: WOD