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2/5 Wed WOD Strength/Skill: 5 x 4 T&G Power Snatch (Work to a 4RM) Conditioning: 3 Rounds for time: 400m Run 10 HSPU 10 Deadlifts (275/183) 10 Burpee Pull-ups Advanced Work: Pre-WOD: 1.) 3 x 8 Kang Squat (Medium) 2.) 5 x 4 Snatch Balance (Work to a 4RM) Pre/Post-WOD: 3 x Max Hold Freestanding HSPU (60 sec. max) * Work off of the wall, back facing wall.
1/21 Tues WOD Due to a SoCal Edison electricity shut down, there will be no classes on Tuesday morning. Classes will resume as scheduled in the evening at 5pm, 6:30pm, and 8pm. We apologize for the inconvenience. Strength/Skill: EMOM 7: 1 Mid-Hang Clean & Jerk @ 80% 1RM Conditioning: In 15 min: Buy-in: 30 Target Burpees (6′) Then, AMRAP in the remainder time: 20 KB Swings (53/35) 10 Right Arm DB Push Press (45/25) 10 Left Arm DB Push Press (45/25) 30 Yard Shuttle Run (10-10-10) Advanced Work: Pre-WOD: 4 x 5 Back Squat @ 75% 1RM (Quick up & down, no pauses) Pre/Post-WOD: 4 x 5 Strict Ring Dips (5 sec. pause at top of dip) * Scaled = Banded
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