1496344439489.png

STUDIO CITY

Coaches Choice Skills Practice — 
Spend 15-20 minutes working on a skill that the class wants more help on achieving — 
Bar muscle ups 
Ring Muscle Ups 
Pistols etc. 
Sometimes hearing or being taught a different drill can allow for the athletes to achieve that one skill…. 

Then.. 

Team Series Event #8 

For time:

30 synchro toes-to-bars

40 synchro single-arm dumbbell snatches

50 synchro dumbbell box step-overs

40 synchro single-arm dumbbell snatches

30 synchro toes-to-bars

M 50-lb. dumbbells, 24-in. box
F 35-lb. Dumbbells, 20-in. Box 

Time cap: 15 minutes


** Coaches if the Dumbbells are in Short Supply ; you can use KBs or Plate for the Box Step overs (teammates hold one plate to get up and over the box)


HERMOSA BEACH
STRENGTH
Tempo Front Squat - from the ground
5 x 5 - all the same weight
tempo 33X2

WOD
”Fran”
21 - 15 - 9
Thrusters (95/65)
Pull Ups

Comment