Saturday August 23

Saturday, August 23

Beach WOD at 11:30 am!


Scap push ups x10
Scap Circles x10
T-band External rotations x15
Foam Roll Glutes/ITB x2-3′

Warm up: 

2 Min Jump Rope
Bear Crawl x50′
Crab Walk x50′
Skipping x50′
Butt Kicks x50′
High Knees x50′
Karioke x50′
Burpee Broad jumps x50′


Three sets of with 60 seconds rest between movements:
Db/Kb Walking Lunges x 20 steps
Turkish Getups x 2 reps each side

Notes:  This can be performed with in the front rack positoin for an additional challenge.


Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Vups/Tuckups

Notes:  Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.  Score will be total number of reps completed.




Five sets of:

Front Squat x 2 reps
Rest as needed

Notes:  Recommended loads per set (by %): 60, 70, 80, 85, 90.  Take exacty 5 minutes to start the next segment

Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps

Notes:  Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution.  Recommended loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85.  Focus on form over weight.



 Complete as many rounds and reps as possible in 7 minutes of:

5 Strict Handstand Push-Ups
10 Ring Dips
15 Chest-to-Bar Pull-Ups

Notes:  Scale to allow for continual movement and full range of motion.  Do not use kipping as a scale for HSPU. Competitive athletes should be working on butterfly chest to bar.

Cool Down:

Hollow Rocks
Arch Rocks

Couch stretch x60″
Cobra Stretch x60″
Wrist DROM x60″

More NPGL with our home team the LA Reign competing. Intriguing. I am really curious to see where this goes. Its actually pretty fun to watch.

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