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STUDIO CITY

STRENGTH

Last week Super Strength before going into Sumo DL
Deadlift 2-2-2-2
Rope Climb 1-1-1-1
Bench Press 2-2-2-2 

Build up each set
NO Dropping on the DL
Perfect Form on the DL
**This week on the rope climb : focus on speed moving up the rope and efficiency moving down 

WOD

“The Master Chief”
Perform 4-3 minute Amrap of :

3 Power Cleans (155/105)
6 Push Ups
9 DB Squat (35/20)

Rest 1 minute between rounds for a total number of reps
Score is the number of reps performed over the 4 sets

Accessory
50 Lat Pull-downs in a hollow body

HERMOSA BEACH
STRENGTH
4 Rounds: 
3 Close-Grip Bench Press
(tempo 22X1)
rest 30 seconds
6/6 single-arm Ring Row
(tempo 3111)
rest 1 minute

WOD
5 Rounds:
:20 seconds of work | :40 seconds of rest
- Ring Support (hold)
- Row for Calories
- Chin Over Bar (hold)
- Assault Bike Calories

SCORE: Total Calories




 

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