1496344439489.png

STUDIO CITY

STRENGTH

Sumo Deadlift
6-6-6-6
Focus on the form again this week ; Continue to perfect the technique — No dropping the barbell please …

WOD

“Brimstone” 
EMOTM for 16 minutes

even minutes : 8 DB Snatch into Front Squat (4R/4L) @(50/35) 
odd minutes : 10 Burpees to a plate

**This wod should be scaled so that each minute is finishing in :40-:45 seconds
You may scale weight and reps or one or the other .. Discuss scaling options with your coach to optimize your best performance

HERMOSA BEACH
STRENGTH
Every 90 seconds for 5 rounds:
1 Power Clean
+ 1 Push Jerk
+ 1 Split Jerk

WOD
4 Rounds for time:
5 Bar Muscle Ups
10 Hang Power Clean (115/80)
5 Handstand Push Up
16/14 Calorie Row

Comment