STUDIO CITY
WOD
5 rounds
Minute 1: 7 deadlifts @ (225/155)
Minute 2: 15 wallballs @ (20/14)
Minute 3: 10 toes to bar OR 3 muscle ups
Minute 4: Max calorie row
Minute 5: Rest
*Once the work is completed at each station, rest the rest of the minute
**Score is the number of calories on the rower per round
***If there are any reps that go unfinished, those must be deducted from your calories for that round

ACCESSORY
Strict pullups 5-4-3-2-2
THEN
FOR TIME
25 DBall clean to shoulder
 


HERMOSA BEACH
STRENGTH
Power Snatch
3 x 3 @ 50%
2 x 3 @ 60%
3 x 1 @ 70%
then 6 reps to find 1 Rep Max
(upload your 1 rep max Power Snatch to SugarWOD)


WOD
“Karen” for time:
150 Wall Balls
(record time on SugarWOD)

ACCESSORY
Max Rep Pull Ups
4 attemps
Record each attempt (ie: 23/18/11/11)

 

Comment