May 18

Monday, May 18, 2015

Regionals and Memorial Day Weekend coming up! Be sure to check Wodify for schedule changes.

Signup for the Summer Weightlifting meet by this Wednesday!

Memorial Day Murph – meet at Venice at 10am, friends and family are welcome to join for free!

PCFU Gymnastics Class!




Ankle and Wrist Mobility x 2 minutes
Bottom of the Squat x 2 minutes
Keg Drill x 2 minutes
Foam Roll Lats and Quads x 3 minutes


Jog 200 meters
Bear Crawl 100 ft
Wall Squats x 15 reps
Press x 10 reps
Front Squat x 10 reps
Thrusters x 5 reps


Thruster:  Take 15 to 20 min to find 1 Rep Max

Notes: You may take from the rack or if you are feeling adventurous you may clean the bar into the front rack position. Make sure the movement is one solid, fluid movement and not broken up into two separate movements.


12 minute AMRAP
8 Wall Balls
6 1 Arm DB Snatch
8 Toes 2 Bar

Notes: The prescribed weight for the Wall Balls are 20/14, the dumbbell should be 50/35. Please scale the weight if the weight is too heavy for a quick sprint. Scale the Toes to bar down to knees to elbows or Vups if needed.

Cool Down

2 Rounds:
10 Hip Extensions
10 Wall Extensions
Sampson Stretch x :30 each

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