Warm up: same as yesterday
Strength Component: 5,5,3,3,1,1 Deadlift
Wod: For Time
2 Rounds
30 Double Unders
20 Push Ups
10 Chest to Bar Pullups
Rest One Minute
2 Rounds
10 Thrusters 115/75
20 GHD sit-ups
Rest One Minute
2 Rounds
5 Burpee Box Jumps 24/18
10 KB swings 70/53/35
Core: 50 Knees to Elbows
For those of you planning on coming to the grand opening sunday the California Marathon will be running right in front of the gym so parking for opening day will be at the Safeway parking lot on the corner of Fair Oaks Blvd and Manzanita. Can’t wait to see you sunday.
Warm up:
20 Jumping Jacks
10 forward arm circles/ 10 reverse arm circles
10 toe touches
10 front to back leg swings each leg/ 10 side to side leg swings each leg
20 Overhead squat with a broom handle or pvc pipe
Strength Component: 5×5 Squat Snatch
Wod: Reps of 15-12-9
Front Squat 155/135/115/95/75#
Toes to Bar
Core: Plank x 2 for max time resting a minute between sets
Max Box Jumps
Strength Component: 5,5,3,3,1,1 Bench Press
Wod:
For Time:
40 x Squat
Run 400m
20 x 75lb Push Press
10 x Burpees
Run 800m
10 x Burpess
20 x 75lb Push Press
Run 400m
40 x Squat
Core: 3 x to failure L-sit
Only 4 days until the grand opening, can’t wait. If you are planning on attending please let me know via e-mail or call me so I know how many people to plan for the wods and food.