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STUDIO CITY

STRENGTH

Front Squat
5-5-5-5
perform all sets at 75-80% today
** perform 8 Bent over Pendlay rows with Barbell after each set

WOD

"Apollo's Quest" 
Amrap in 15 minutes :
25/20 Calorie Row
15 Hang Power Cleans (135/95)
10 OH Reverse Plate Lunges (35/25) Arms must remain Straight OH

Accessory (Last week)
9-8-7-6-5
Strict Pullups
Then 100 V-ups in 10 rep increments


HERMOSA BEACH

STRENGTH
PART A
Back Squat
10 - 10 - 10+ @ 70%
rest 2 min between sets 

PART B
Overhead Squat
8 - 8 - 8  (tempo 21X1)
90 sec rest

WOD
For time: (14 min time cap)
80 alt DB or KB Snatch (50/35)
40 Burpee Box Jump Overs (24/20)
20 Ring Muscle Ups (scale:60 pull ups)

 

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