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STUDIO CITY

STRENGTH

Overhead Squat
1-1-1-1-1 

** last week of turkish getups !!
This week challenge the load 3 per arm -focus is flow and load find the perfect balance between the two 

WOD

For time : 
20 burpee box jumps (24/20) 
30 Toes to Bar
40 Power Snatch (95/65)
50 Overhead Lunges with Plate (45/25) Arms Straight OH
600 meter run 

Accessory
Practice all things rings
Dips , support , ring rows on a box
Spend 15-30 minutes figuring what you need to work on


HERMOSA BEACH

STRENGTH
Bench Press (10X1 tempo)
3 x 5 @ 80-90%

WOD
Every 2:30 for 6 rounds, perform the following as fast as possible:

10 American Kettlebell Swings (70/53)
10 Russian Kettlebell Swings (70/53)
10 Ring Dips
50 Double Unders

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