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STUDIO CITY

STRENGTH

2 Squat cleans + 2 Jerks
Complete 1 set every 1:30 minutes for 9 minutes Building up over 6 sets 

WOD
Amrap 12 minutes :
200 meter Run
15 Power Cleans (135/95)
10 Burpee Box Jumps (24/20)

Accessory 

3 sets
10 Hanging hip touches
10 v-ups
10 seconds freestanding Handstand hold


HERMOSA BEACH
STRENGTH
Strict press
8 - 8 - 8 - 8 (4111 tempo)
60 sec rest -superset
Ring row hold
4 x 30 sec
60 sec rest

WOD
4 Rounds- :30 on/off
Double KB Front Rack hold 53/35
Burpees
Handstand hold
Assault bike

*Score: Total. # of Burpees + Calories

 

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