0685:

WU: Get it!
WOD: 12 minute amrap
• 8 pull ups
• 10 DL 155/115
• 12 Box jumps 24/20
STRENGTH: B. Squat – 2×5 85% 2X590% 2X3 95%
GA: 2-3 or 6 pull ups, 5 DL, 10 box jumps or step ups

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%

0670:

WU: 20 minutes
WOD: 12 minute Amrap
• 10 power cleans 135/95
• 12 pull ups
• 14 wall balls 20/14
STRENGTH: DL 2×4 65% 2×4 75% 2×4 85%
GA: 12 minutes, 6 power cleans, 3,5 or 7 pull-ups, 8 wall ball shots.

0655: 5:15am start. Lulu Lemon Team Sale Monday/Tuesday

Wake up everybody! 5:15 starts in the morning. Lets get in there and get to work get it all wrapped up in :45. Also, don’t forget to get out to Lulu Lemon in the Carlsbad Forum for our 2120 team sale. 

WU: 5 minutes on the clock – 5 kbdL, 6 push ups, 10 m w. lunge, 20 SU.

WOD: 13 Minute amrap

  • 12 Kb SDHP 53/35
  • 8 pull ups (strict is good?) you decide.
  • 20 UB DU’s or 40 UB SU Failure = 5 burpee buy in. d

STRENGTH: B. Squat 2×8@50% 2X8@60% 2X8@70%

GA: 12 kb sdhp, 3,5,6 pull ups, 25 SU

0651:

WU: 10 minutes

WOD: 20 minutes

  • 3 strict hspu
  • 6 ring dips
  • 9 strict pull ups
  • 12 TTB
  • 350 m run

Strength: 100 push ups

GA: 20 minutes- 3 stink bugs or 6 sec HSH, 5 ring dips, 6 pull ups, 10 clam shells and run 350. Strength 30 HRPU

0647:

For Time:

  • 30 pull ups
  • 20 db squat clean thruster  40/30 (SAPP)
  • 10 Smurf Jacks Burpees
  • Run 1 mi
  • 10 Smurf Jack Burpees
  • 20 db thruster
  • 30 pull ups

GA: 15 Pull ups, 20 hang squat clean thruster, 10 burpees 1000 m run