1496344439489.png

STUDIO CITY

STRENGTH

Front Squat
1-1-1-1 @90-95%
After each set perform 6 supinated Pullups (advanced athletes should try and add weight to pullups )

WOD

"Rev That Engine"

In 12 minutes : 
Complete as many rounds as possible of:
12 Front Squats (155/105)
12 Toes to Bar
24 Calorie Row

Accessory

 9 minutes  
:45 seconds max ski erg
:45 seconds max assault bike calories
:45 ghd sit-ups or back extensions


HERMOSA BEACH

HERMOSA BEACH
STRENGTH
superset
Back Rack Reverse Lunge (from rack)
5/5-5/5-5/5-5/5
Rest 1 min
High box jump
5-5-5-5
Rest 1 min

WOD
5 Rounds for time:
(10 min time cap)
10 Hang Power Clean
10 Shoulder to Overhead
10 Front Squat
Rx: (135/95)
*choose a weight that you can do each movement unbroken

Comment