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