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Thursday, June 1

Part A. 12m EMOM: Min 1: 30s Headstand Min 2: 30s L-Sit Min 3: 30s Ring Support Hold WOD: 14m AMRAP 12 Alt DB Snatch (70/50) 8 Front Squats (185/125) *From ground! 4 Ring MU (sub: Bar MU, Banded, Jumping, 2:1 C2B, 1:1 PU+Dip)

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Tuesday, May 30

Part A. Deficit Deadlift: (15m CAP) *Stand on a RED 45# plate 6 @ 55% 6 @ 65% 3x6 @ 70% WOD: 10m Clock: 4m AMRAP: 15 Thrusters (95/65) 30 DU (5 attempts, 50 singles) 3m REST 3m AMRAP: 10 Thrusters (95/65) 20 DU (5 attempts, 30 singles)

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Monday, May 29

MURPH: 1¬†Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run   RX+: Unpartitioned w/ 20/14# Weight Vest RX: Unpartitioned w/ no vest American: Partitioned but all movements RX

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Friday, May 26

Part A. Triple Tabata: (12 min CAP) Back Squat (205/145 *from rack) Push-Ups (no snaking) Box Jumps (work on rebounding) WOD: (Regional Event 4) For time: (15m CAP) 60ft HS Walk (sub 60s HS Hold/30 Shoulder taps) 10 T2B 10 Deadlift (315/225) 60ft HS Walk 12 T2B 12 Deadlift 60ft HS Walk 14 T2B 14 Deadlift 60ft HS Walk 16 T2B 16 Deadlift

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Thursday, May 25

Part A. Technique work: Spend 15 min working on Butterfly/Kipping Pull-Up drills and technique. If you have both, work efficiency: tightening kip, staying hollow, put a towel between your feet to keep tension in the legs. WOD: (Regional Event 3) For time: 100ft DB OH Walking Lunge (70/50) 100 DU (sub 20 attempts & 160 singles) 50 Wall Balls (30/20 @ 10 ft) 10 Rope Climbs (15') 50 Wall Balls 100 DU 100ft DB OH Walking Lunge

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Tuesday, May 23

Part A. OHS Wave (15m CAP) 2 Rounds: 7 @ 65% 5 @ 70% 3 @ 75% 2 @ 80% WOD: (Regional Event 5) For time: 30/25 cal Assault Bike (sub 40/35 cal row) 20 Burpee Box Jump Overs (30/24") 10 Stone to Shoulder (135/95)

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Monday, May 22

Part A. Snatch Complex 8x1 *1 rep=Snatch Deadlift+Hang Power Snatch+High Hang Squat Snatch *Build to a heavy. WOD: (Regional Event 2) 21-15-9 DB Snatches (70/50) Ring Dips

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Friday, May 19

Part A. 3 Rounds (at a walking pace): 5 Strict C2B Pull-Ups (add weight if needed) 7 Strict Ring Dips (3s negative) 7 Ring Push-Ups (3s negative) *work on staying hollow on all movements. WOD: 3 Rounds for time: 40 Hand Release Push-Ups 10 Bar MU (sub banded/box/2:1 C2B/1:1 PU+Dip) 10 OHS (155/105)

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