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STUDIO CITY

STRENGTH

Front Squat for load: all sets performed at 85% 
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
**Perform 6 supinated strict pull-ups after each set
 

WOD

“Eagle’s Talon”
Amrap in 12 minutes : 
12 shoulder to OH (115/75)
12 burpee box jump (24/20)

Accessory

MAX strict pull-up test
Then .... 
4 sets : :30 at each movement
:30 hold in hollow body
:30 plank hold
:30 tight/ arch Superman
Rest 1 minute


HERMOSA BEACH
STRENGTH
PART A
Dual Kettlebell Rack Squats
6 x 4 (tempo 2121)
rest 2 min between sets

PART B
Strict Weighted Pull Ups
6 x 3
rest 1 min between sets

WOD
4 rounds for time:
21 Calorie Row
15 Chest to Bar Pull Ups
9 Thrusters (95/65)
REST 2 MIN

SCORE: Total time

 

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