1142: Saturday Wrap-Up.

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Saturday wrap up: BW or open gym time.

BW: 30 minutes at conversational pace.
10 broncos
10 side climbers
10 pistols or walking lunges
5 wide position push ups
10 ring rows
10 therapy squats
5 8ct body builders
Row or Run 300m

Barbell work: squat snatch from high thigh

STRENGTH: B. SQUAT 6X6

0808: Filthy 50 Last: 7/18/13

WOD: Filthy 50

For time:

  • 50 Box jump, 24 inch box
  • 50 Jumping pull-ups
  • 50 Kettlebell swings, 1 pood
  • Walking Lunge, 50 steps
  • 50 Knees to elbows
  • 50 Push press, 45 pounds
  • 50 Arm Haulers
  • 50 Wall ball shots, 20 pound ball
  • 50 Burpees
  • 50 Double unders

Strength/skill 6X5 Sotts press PVC/1000lbs

GA: Dirty 30

0683:

WU: Oh yeah!
WOD: 40 minutes for show! You will need one pair of db’s No RX. You decide! Or ask a coach of course. Tanks welcome.
• 600 m run
• 10 m walking lunge (door to blue wall)
• 3 renegade rows
• 3 hang squat cleans
• 3 one arm push press 3R/3L
• 3 bicep curls
• 10 m walking lunge (blue wall to door)

Remember: Sign-up your teen for the 2120 Summer Camp. For all the details, click here!

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%

0657:

WU: 5 minutes and go!

WOD: Quality ROM. Wear  a 20lb vest if you own one. Wear a vest no plate.   (clock only used for time cap)

  • Run 1000m
  • 20 m inch worm
  • 100 leg levers
  • 50 strict push ups
  • 150 squats 25/15 plate
  • 40m lunge 25/15 plate
  • 25 minute cap(if you get done under 25 minutes here proceed to 1000 m run, if you are still working you must halt activity and run 400 m to finish.
  • 1000 m run

STRENGTH: b. press 2×8@50% 2X8@60% 2X8@70%

0641:

WU: get set get ready!

WOD: 2x for time

  • 25 CDM sit ups
  • db thruster
  • 25 (2ct) mt. climber
  • 25 ring rows or 10 burpee MU
  • 25 db swing
  • 2×10 m waiter walking lunge

STRENGTH: b. press 2X5 75% 2X3 85% 2X1+ 95%