1496344439489.png

STUDIO CITY

STRENGTH

Overhead Squat
3-3-3-3
Perform 3 turkish Get-ups after each working set …see if you can make this movement more fluid than last week or add weight and keep the flow intact

WOD

"Sound and fury"

3 rounds for Time:
10 Chest to Bar Pull-ups [15 for advanced students] 
20 DB alternating Snatches (50/35)
30 Unbroken Double Unders

Accessory:
4 sets :

30 sec Hollow Body hold
20 sec Superman Hold
10 Sec chin over the bar hold


HERMOSA BEACH
STRENGTH
Deadlift
10 - 10 - 10
rest 2 min between sets

WOD
3 x AMRAP in 3 minutes:
30 Double Unders
10 Russian Kettlebell Swings (70/53)
5/5 single-arm Suitcase Deadlift 70/53
Rest 1 minute between AMRAPS
SCORE: Total reps from all three combined

ACCESSORY
3 Rounds:
60 sec Weighted Reverse Plank
10/10 Plyo Skaters
*rest as needed

Comment