HAPPY FRIDAY!!

HAPPY FRIDAY!!

--------------------------------------------
S T U D I O   C I T Y  

Skill
3 Sets (not for time):
:30 Free-standing Handstand Hold (use a partner to spot)
30 Double Unders
10 Strict Toes to Bar (scale with knees to chest w/ legs out straight)

STUDIO CITY WOD
"Grip Killer"
Buy in: 1,000m Run
then
21-15-9
Unbroken KB Swing (1.5/1)
Unbroken Hang Power Clean Rx: (95/65) Rxx: (135/95)

Post total time. 

Accessory
(to be completed on your own)
Front Squat
4 x 6 @ 33X0
@ 60% of your 1RM

33X0 means
3 second decent down
3 second pause at the bottom
eXplode to the top
0 seconds rest at the top  

--------------------------------------------
H E R M O S A   B E A C H  

Strength
Back Squat
4 x 2 @ 80%

HERMOSA BEACH WOD
"ATLAS" for time:
15 Hang Power Snatch  above knee
20 Overhead Squat
800 meter Run
20 Overhead Squat
15 Hang Power Snatch above knee

Rx Barbell: (95/65)
 

 

Comment