This coming Saturday the 21st of May is going to have our Beach Wod at AVE. G in Redondo Beach open to all, family friends, members and non members alike.  The workout will be there at 10am this coming Saturday, so there will be no class at the gym on that day.  Sunday our routine "Sunday Service South Bay" is going to happen at 9am/

 

Tuesday

Snatch

20 min to Find your one rep Max

(Newbies Learn or work on the snatch skill)

B) Zara Hermosillo's Bday Wod for time

29 Power Snatches 85/55

29 OH Squats 95/65

29 Cleans & Jerks 115/75

Wednesday

Back Squat

5x4

Sled

5x3

B) Regional Event #7

21/3, 15/2, 9/1

Thrusters 95/65

Rope Climbs (Legless advanced)

Thursday

Push Jerks 5x2

Pull Ups 5x7

(Strict and weighted when possible)

Static holds, jumping pull ups w/negatives or flat rings are scalable.

B) Double DT'ish

3 Rounds for time

24 Dead Lifts 125/85

18 Hang Power Cleans

12 Push Jerks

forced 2 minutes of rest between rounds

Friday

Front Racked Lunges

5x5 each leg

Ring Dips

5x5

B) 5RFT

400m Run

15 Burpees over bar

10 Front Squats 155/105

Saturday

BEACH WOD 10am

Ave. G Redondo Beach

Sunday

Wod 1 (warm up)

100-80-60-40-20-DUs

25-20-15-10-5-GHD Sit-ups

Wod 2

With running clock

complete 12 rounds of 1 power clean at 65% every :40, this will be done by the 8min mark.

At the 12 min mark 1 power snatch at 65% every :40 as well. done at the 20min mark.

Wod 3

21-18-15-12-9-3 unbroken thusters. increase weight as you go to go unbroken.

Wod 4

21-15-9

Wall Balls

KBS 72/53

500m row or 400m run after each round