A. Front Squat to a Tough Single B. 2k Row @ 5k /500m (-2 sec) Rest 1 Min 1500 Row @ 5k /500m (-2 sec) Rest 1 Min 1k Row @ 5k /500m (-2 sec) Rest 1 Min 500m Row @ 5k /500m (-2 sec) C. 5 Sets: Power Clean…
2018 07 12
Upcoming Events: July 21, 2018 - Beach WOD and Hangout at Moonlight Beach, 8AM (Classes Cancelled) AMRAP 5: 330m Run (Cash-In) 5 Hang Squat Snatches (75/55) 10 Pull-Ups Rest 3 Min x 4 Sets *pick-up where left off after completing the run
2018 07 12
Upcoming Events: July 21, 2018 - Beach WOD and Hangout at Moonlight Beach, 8AM (Classes Cancelled) A. 4 Sets: 6-8 Romanian Deadlift @ 42X1 Weighted Dips x 2 B. For Time: 30-24-18 Box Overs (24/20) 15-12-9 Strict HSPU
2018 07 11
A. TnG Deadlifts: 10-8-6-4-2-4-6-8 B. 3 Sets: Barbell Hip Thrust x 10 *full glute squeeze to open hip completely Rest 30-60sec Band Around KB, RKBS x 15 *focus on speed Rest 2-3 Min C. 2 Sets: GHD Side Curl x 15-20 (each) Weighted Side Plank x 40 sec (each)…
2018 07 10
Upcoming Events: July 21, 2018 - Beach WOD and Hangout at Moonlight Beach, 8AM (Classes Cancelled) A. 10-15 Min on Handstand Push-Up Skill B. 4 Rounds for Total Toes to Bar + DB Snatches 2 Min Clock 18/12 Cal Row Max Toes to Bar 2 Min Clock 60 Double Unders…
2018 07 10
Upcoming Events: July 21, 2018 - Beach WOD and Hangout at Moonlight Beach, 8AM (Classes Cancelled) Every 4 Min x 6 Sets (at a very very hard, yet sustainable through 6 sets effort) Sets 1,3,5: 20/14 AB Cals 10 Burpees to a Plate Sets 2,4,6: 15 Russian KBS (70/53) 100ft…
2018 07 09
A. 4 Sets: Front Squat Cluster x 1.1 *Rest 15-20 sec between clusters and 2-3 Min between sets B. 10 Sets: 3 Strict Banded HSPU C. AMRAP 7: @ 80% 3 Muscle Ups 6 Thrusters (155/105) 9 Burpee Box Overs (24/20) Rest 5 Min AMRAP 7: @ 85% 10 Toes…
2018 07 09
Upcoming Events: July 21, 2018 - Beach WOD and Hangout at Moonlight Beach, 8AM (Classes Cancelled) A. 4 Sets: Back Squat x 6-8 @ 42X1 Weighted Pull-Up x 2 B. AMRAP 9: 22 Alternating Jumping Lunges 11 Sit-Ups 11 Wallballs
2018 07 08
A. At a tough Aerobic Pace 105/83 AB Cals Rest 1 Min 85/68 AB Cals Rest 1 Min 65/58 AB Cals Rest 1 Min 55/48 AB Cals B. 5 Sets: Hang Squat Snatch *3 sec pause at knee before each snatch x 1.1.1 Rest 15 sec / 2 Min C.…
2018 07 08
A. Jay Coon Memorial Partner WOD Buy in: 20 HSPU 5 Rounds 7 Front Squats 7 Clean and Jerks @135/95# 15 Deadlifts Cash out: 20 Bench Press B. 3 Rounds: 20 Chest to Bar Pull-Ups 20 HSPU 20 AB Cals
2018 07 06