1496344439489.png


STUDIO CITY

Front Squat
6-6-6-6-6
Build up each set –Perform 10 Elevated Ring Rows After each set of Squats 

WOD

“Flaming Arrowhead”
12 minute AMRAP : 

15 Toes to Bar 
12 Lateral Burpee over DB 
15 Alternating DB Hang Power Clean and Jerk (50/35)

Accessory : 
Mobility : Assess what may need some taking care of –
Quads perhaps ? Roll out and spend 15 minutes on lats and hand health

HERMOSA BEACH
STRENGTH
Deadlift
10 - 8 - 6 - 6
using your highest weight from the prior weeks when we did 4 sets of 10 & 4 sets of 8, then build in weight for the 2 sets of 6

WOD
For time*:
15 - 12 - 9 - 6 - 3
Power Snatch (75/55)
Burpee Over Bar

*EMOM perform 10 Double Unders

Comment