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WU: Lat, hip and shoulder mobility
- 20 squat cleans 135/115/95/65
- 20 pull ups
- 600 m run
STRENGTH: Deficit DL 6X5@ 60% (Start with a pair of 45#’s)
GA: 15 sc, 15 PU, 600m run X3
WOD: 9 minute amrap
• 5 pull ups
• 3 HSPU (rx-stretch pad) no plates!
• 6 TTB
Rest 3 minutes then: 9 minute Amrap
• 12 strict push ups
• 3 Sumo Dead Lifts 185/135
• 12 Lateral bb hops (1fers)
STRENGTH: PUSH PRESS 6X3 @ 100% 5RM PRESS
Attention all members: Schedule note for this Thursday July 17. There will only be a 5:15am, 6am and 7am workout due to Opening day at the track.
WU: Get a bb, set up your pull up areas
WOD: 5 RFT
• 10 GTO (will post wt. options in box)
• 12 Pull ups
• 200 m sprint (round concludes at b. wall)
• rest 30 sec.
STRENGTH: Deficit DL 6X5 65%
WU: If you see on the blog there are pull ups? If you use a band? Set up your pull up station before class starts. Stage wt. for wod part #3.
• 5 pull ups
• 5 push ups
• 5 squats
rest 1 minute
• 5 TTB
• 15 bb thrusters
rest 1 minute
• 5 Power cleans 95/65
• 6 LOTBB
STRENGTH: B. Squat 5RM
GA: Keep it light with full benefit of total reps. Exception-pull ups 2-4 or 5.
WU: Get set up and get ready.
• 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.
2120 is pleased to have a very special guest coach on for all class times Monday?
Schedule change: This Friday 4th of July we will be up for the N. Rios Unofficial Laverty/Pope 5K. Look to bottom of page for further details. THE GYM WILL BE CLOSED ALL DAY FRIDAY.
WU: 5 minutes BW//5 minutes to warm up to working load on bb.
WOD: 15 minutes
• 5 H. Power Clean to PP 115/95/65
• 10 pull ups
• 200 m run
STRENGTH: DL 5RM (15 MINUTES)
GA: 5 H. Power Clean, 4-6 pull ups (if 2 is you max pull up do 4 pull up reps. If number is 3 do 6 per round) If this is becoming to easy it is time to drop to a smaller band. Goal to stay fluid with no rest at pull up station.
The 4th Annual, unofficial Solana Beach 4th of July- 5k run/walk.
It’s all for fun and fun for all. Great way to start Americas birthday.
RUN AT YOUR OWN RISK! Show up and run. Roads are open.
(By participating you are responsible for your own actions)
This is a free gathering of friends, neighbors.
This is not an official run. no entry fee, Run/walk at your own risk
We have had over 150 runners each of the past 3 years!
***Start: 8:15am 4th of July****
Where: North end of N.Rios, Solana Beach
What; 5k Fun Run/Walk kids too! (no bikes please)
Bonus.. original T-shirts to finishers (while supplies last)
Bonus…commemorative wrist bands
Bonus….VG Donuts at Finish Line (while supplies last)