By the Way
Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps Mikko Salo
Get Ripped!
Back Squat 3-3-3-3-3 reps Dave Lipson 500lbs, making it look easy wmv/ mov Introduction to the Low Bar Back Squat wmv/ mov Mechanics, Movement, Placement wmv/ mov Rip on Breath
Road Trip!!
Sorry! There will be no regularly scheduled classes today! If you can’t make it to the Box Jump in Santa Barbara today, its your job to do a WOD
Testing
“Test 3” Tabata Squat Max reps of Muscle-ups in 4 minutes The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score
Take that to the Bank
Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of: 50 Jump and touch 40 Squats 30 Sit-ups 20 Push-ups
Keep Moving
30-25-20-15 and 10 rep rounds of: Burpees Box jumps, 24 inch box Toes to bar Kristan Clever 14:49 (24″ box), Graham Holmberg 15:20 Scaling Option A 25-20-15-10 rep rounds of:
Weekend Warriors
Three rounds for time of: 15 ft Rope Climb, 5 ascents 21 Ring dips 50 Squats Peter Egyed 10:04, Elyse Umeda 13:27 (12ft rope, 7 ascents) Post time to comments.
Your turn
“The Laundromat” For time: 35 Box Jumps (24″/20″) 25 Pull-ups (CTB, regular) 20 Ground to Overheads (95/65) 15 Forward Rolls 20 Ground to Overheads (95/65) 25 Pull-ups (CTB, regular) 35
Who’s Next?
15 rounds for distance of: Sprint 20 seconds Rest 40 seconds Start each round at previous round’s end point. Post distance to comments. We had 8 athletes compete in their
Meat Stick
Three rounds for time of: 30 Wallball shots, 20 pound ball (10.5 foot target) 75 pound Hang Squat snatches, 30 reps (movement initiates with barbell below the knees) Mikko Salo
