Saturday, October 18

Beach WOD at 11:30 am at Venice!


Tband shoulder external rotations 2×15
Monster walks 2×20″
Calf stretching x45″

Warm up

Run 400m
3 rounds of Strict Cindy
5 pull ups or ring rows
10 push ups
15 air squats

Focus on 3 sec tempo down, 1 sec up

Cool down

Couch stretch x60 sec
Keg Drill 2-3 min
Foam Roll lats 1-2 min




Take 15 minutes to work up to your heaviest set of 5 Back Squats

Notes: Same as last week! Perform at least 5 heavy sets working up to a heavier weight than last week.


5 Minute Amrap:
7 DB Power Cleans
7 Chest to Bar Pullups or Ring Rows

3 minutes rest

5 minute Amrap:
15 Wall Ball Shots
10 Toes to Bar or Tuckups

3 minutes rest

5 minute Amrap:
100 meter Farmer’s Carry
10 Burpees

Notes: Prescribed is 50/35 Dbs for the power cleans and farmer’s carry. Scale to try and get at least 2-3 rounds per amrap.

Slim working the Pummel horse trainer.




5-10 minutes to build up to your first set, then every two minutes, for 6 minutes (3 sets):?Back Squat x 10 reps @ 78% of your 1RM

Notes: These should be heavier than last week! Try to stick to the rest protocol, but if not that is ok, be sure to get in all 3 sets.


5 Minute Amrap:
7 Power Cleans (155/105)
7 Muscle-Ups

3 minutes rest

5 minute Amrap:
20 Wall Ball Shots
15 Toes to Bar

3 minutes rest

5 minute Amrap:
10 Reverse Lunges in Front Rack (155/105)
10 Burpees over the bar

Notes: Perform bar MUs if you cannot perform ring Mus yet. Scale to try and get 2-3 rounds per amrap.

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