STUDIO CITY
BENCHMARK WOD
"GWEN"
15-12-9 Clean & jerk
*Must be touch and go. Even a re-grip off of the floor is a foul.
**Use same weight for each set
***Rest as needed in between sets


THEN: FOR TIME
10 strict muscle ups
or--
20 kipping muscle ups
or--
3 sets:
5 ring pullups
5 ring dips
5 transitions

ACCESSORY
3 sets
10 banded pull aparts
20 banded good mornings
30 alternating toe touches
 


HERMOSA BEACH
STRENGTH
Strict Ring Dips
6 x 5
Dumbbell Z-Press
6 x 10 (light)
Lateral Delt Raise
6 x 10 (light)

WOD
“Half Cindy “ 
AMRAP in 10 minutes
5 Pull Ups
10 Push Ups
15 Air Squats
(record Rounds + Reps)

Rest 3 minutes then...

“Half Jackie”
Row 500 meters
25 Thrusters (45/35)
15 Pull Ups
(record time)
 

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