0950:

WU: 5 good minutes
STRENGTH: Seated Military Press
• 5 reps @65%
• 3 reps @70%
• 2 reps @75%
• 1 rep @ 80%
• 5 reps @80
WOD1: Annie 50 40 30 20 10
• DU/SU
• Abmat sit ups
WOD2: 10 minute Amrap
• 10 KB Swings 53/35
• 5 burpees
• 20 mt climbers (1 fers)

0725:

WOD: 5 RFT
• 8 Squat clean Thruster 95/65
• 8 pull ups
• 8 burpees
• 200 m run
STRENGTH: DL 6X3 90%
GA: 8 power clean push press, 6-8 pull ups 6 burpees 5 rounds

0698:

WU: Get set up and get ready.
WOD: FT
• 40 HRPU
• 40 box jumps
• 40 burpees
• 40 pull ups
• 40 GTO 115/75 (no ghost rides
• 40 DU
• 40 BB jumping squats (must strip original bb)
• 40 KTE

GA: 25 reps for each movement. 120 SU for DU, jumping air squats and 40 clam shells.

0673:

WU: 5 to warm 5 to get ready.
WOD:
#1- 6 min amrap
• 6 pull ups
• 1 burpee
• 6 TTB
• 20 squats
Rest 2 minutes
#2 – 12 minute Amrap
• 6 f. squats 135/95
• 200 m run
• 6 b. squats
STRENGTH: Press 2X5 70% 2X5 80% 2X5 90%

0665:

May 26 Memorial Day Schedule: 8,9 am only. These are the only workouts scheduled for Monday. Don’t forget to bring your 20# vest. 

WU: Ready Ready!

WOD:

  • 25 Cleans 135/95
  • 30 Toes-to-Bar
  • 
30 Box Jumps (24″/20″)
  • 30 CTBPU
  • 
25 push press 135/95
  • 
100 DU/200 SU
  • 25 Thrusters 135/95
  • 50 Burpees

GA: 25 Cleans, 25 clam shells, 25 box jump – step up, 20 pull ups, 25 push press, 100 SU, 25 thrusters, 25 burpees.

0662:

Don’t forget the SoCal regional this weekend at the Del Mar Fairgrounds. That is right next door to the box. Check it out Friday-Sunday.

WOD/WU13 MINUTES WORK:

  • 5 sec HSH
  • 10 m bear crawl (out gym)
  • 10 m broad jump burpee (in gym)
  • 20 m walking lunge (hands on head)

 

STRENGTH: Press – 2×6 60% 2×6 70% 2×6 80%

B. Squat 2×6 60% 2×6 70% 2×6 80%