Saturday 06.23.18

8 AM Team Workout. Bring a friend.

Friday 06.22.18

1. 3 Rounds For Time:
75 Double Unders
50 Air Squats
15 d-ball cleans, 100/70

2. 4 Rounds:
27/ 21 CAL Row
0:45 seconds d-ball bear hug

Thursday 06.21.18

1. AMRAP 7
Max strict Handstand push ups
EMOM – perform 3 deadlifts, 275#/185#

2. 4 rounds
27/21 CAL Bike
21 deadlifts, 155/105
15 lateral bar burpees
9 jerks, 155/105

Wednesday 06.20.18

For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

Tuesday 06.19.18

In teams of 2, for time

Begin each round with 1000m Ski Erg
20 – 35 – 50 squat cleans, 135/95
6 – 9 – 12 bar muscle ups or burpee pull ups

Monday 06.18.18

“300”
10 Rounds For Time:
5  Toes to bar
10 Dumbbell Movement (70’s/50’s)
15 GHD Sit-ups

Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters

__________
Happy Birthday Jesus Ambriz

Saturday 06.16.18

8 AM Team Workout. Bring a friend.

Friday 06.15.18

2 rounds:
21 Burpees
21 Power Cleans (95/65)
15 Burpees
15 Hang Squat Cleans (95/65)
9 Burpees
9 strict press (95/65)

06.14.18 Olson vs Hodge

OLSON vs HODGE WOD #4

Teams of 2 – for time:
3 rounds of:
20 CAL Bike
14 HSPU
20 axle bar thrusters, 25s/15s
– then –
3 rounds of:
80 Double-unders
20 axle bar deadlifts, 205/135
– then –
30-20-10
CAL Ski Erg
burpees

____________

Happy Birthday Coach David Jackson

Wednesday 06.13.18

1. 5 rounds
15 KB swings, 70/53
10 ring dips
200m run after each round

2. 21-15-9
CAL Bike
GHD sit ups or 25 ab mat sit ups each round

______________

Happy Birthday Marco Martinez