1496344439489.png

STUDIO CITY

STRENGTH
Deadlift
5 - 5 - 5 - 5 **
**No Dropping or Dumping the bar
**Penalty is automatic 400m Run
--These reps should be touch n go
--Focus on keeping the touch on the ground light and controlled!

WOD
“Tiger Claw”
AMRAP in 15 minutes :
250 meter row
10 Push Press (155/105)
15 Toes to Bar

ACCESSORY
4 sets :
8 wide grip BTN BB Press
8 slow narrow gripped overhead squats
8 Barbell seated Press
with as little rest in between each set as possible


HERMOSA BEACH

PART A
"P R E - M E T E R"
1 min MAX METERS
rest 2 minutes
1 min MAX METERS

Score: Total meters

PART B
"FULL THROTTLE"
EMOM for 18 minutes:
i. Max Effort Toes to Bar
ii. Max Effort Box Jumps (30/24)
iii. Max Effort Deadlift (275/185)

Score: Total Reps

PART C
"P O S T - M E T E R"
1 min MAX METERS
rest 2 minutes
1 min MAX METERS

Score: Total meters

Comment