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STUDIO CITY
STRENGTH
“Monster Clean complex “
Complete 1 set every 2 minutes on the minute for 10 minutes (5 sets) of the following complex:
Squat Clean
Thruster
Split Jerk

Stay within the timeframe allowed – If you cant hit the load in the time allowed ,then it is a no rep
These timeframes are used to invoke stress to perform under pressure (time constraint)
No Jerking the thruster!!

WOD
“Team Series Event 7 …Sorta “
Teams of 2 ; (12 minutes)

For max reps and load:
2 minutes of Handstand Push Ups
Rest 2 minutes
2 minutes of Double Unders
Rest 2 minute
2 minutes to find 1-rep-max Back Squat

** Today Athletes will alternate ; Partner 1 will start and complete 2 minutes max HSPU or Push ups
then right @ the two minute rest athlete 2 will begin their 2 minute max hspu – The athlete will continue like this until the back Squat is complete – Teamates may help each other out on the back squat switching out weights and helping counting reps
Their will be 3 separate scores for todays wod

ACCESSORY
Run 1 mile –rest 5 minutes and repeat


HERMOSA BEACH
STRENGTH
Tempo Front Squat from the ground
3 3 X 1
(3 sec down, 3 sec pause in squat, eXplode, 1 sec pause at top)
5 x 5 - all the same weight
Record weight

WOD
"Free Fallin"
AMRAP in 12 minutes:
12 Handstand Push Ups
 8 Hang Power Snatch (95/65)
 4 Bar Facing Burpees

Rounds + Reps

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