0807:

WU: Lat, hip and shoulder mobility

WOD: 3RFT

  • 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

0766:

WU: C. AL & CDM
WOD: 1 RFT
• 25 h. power clean
• 12 pull ups
• 800 m run
• 20 s. clean
• 12 pull ups
• 800 m run
• 15 thrusters
• 12 pull ups
• 800 m run
• 5 bb triplet
• 12 pull ups
BB is one load for all movements.
GA: 20 HPC, 8 pull ups (all rds) 15 SC, 10 Thruster, All runs 800 m.

0650: 0643 repeat.

Brad W. above helping out some friends while in Africa. Looks powerful Bradley. We look forward to hearing all about it when you get back to the states.

WU: take 20 minutes to work up to working wt. for the wod. Coaches note: Please spend no more than 5 minutes on the pvc to prepare for this one. Ready Ready and onto the bar to work into some good practice time.

WOD:#0643 movement practice – 10 EMOM, stay connected to bar for all reps per round.

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

STRENGTH: B. Press 3/5 rep max

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%

 

0638:

WU: hip and shoulder mobility 5 min then 3 squat clean, 3 push press, 3 b. squat 10 minutes work to wod load.

WOD: For time

  • Run 800 m
  • 20 Squat cleans 135/95
  • 20 pull ups
  • 20 push press 135/95
  • 20 pull ups
  • 20 back squat 135/95
  • 20 pull ups
  • Run 800 m

Skill:  50 OHS (barbell) break up reps as you wish. Stretch: 5-10

GA: WOD- run 800, 20 power clean, 10 pull ups, 20 push press, 10 pull ups, 20 b. squat, 10 pull ups 800 m run

0596:

Warm up: 20 m HK, 60 m sprint start, 10 m walking lunge, 10 m walking low lunge
Strength: Push Press 4X10@100
WOD: 7 rounds
• 6 squat cleans
• 12 pull ups
• 18 box jumps