STUDIO CITY
STRENGTH
MUSCLE UPS
Spend 15-20 minutes working on Muscle Ups
**Advanced students should work strict - try to complete 10 for time

WOD
"HP CYNTHIA"
From 0:00 - 3:00, perform 3 rounds of:
3 Pull Ups
6 Push Ups
9 Air Squats
From 3:00 - 6:00, perform 3 rounds of:
4 Pull Ups
8 Push Ups
12 Air Squats
From 6:00 - 9:00, perform 3 rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats
etc. 
Continue for as long as possible until you cannot complete 3 rounds within the 3 minutes. Every 3 minutes add 1 Pull Up, 2 Push Ups, and 3 Air Squats
*Score = # of reps completed

ACCESSORY
3 sets:
10 second L-sit hold
20 banded pull aparts
30 alternating toe touches


HERMOSA BEACH
STRENGTH
Take 15 minutes building to your
3 Rep Max Front Squat
3 x 2 @ 50%
3 x 2 @ 60%
2 x 3 @ 70%
1 x 3 @ 80%
1 x 3 @ 85%
then continue with sets of 3 reps

WOD
PART A

“Baseline” 
For time:
Row 500m
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

PART B
“G.I Jane”
For time:
100 Burpee Pull-ups

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