WODs

February 27-March 4 (WODs of the Week)

Monday, February 27, 2017

Mobility WOD (10-15 min)

WOD 

With a 28 minute running clock, 
3 rounds:

2 min pull ups

2 min air squats

2 min push ups

2 min box jumps

2 min -REST-

~Max reps each set. Good, quality reps. Record total #reps from all movements.
(28 min clock)
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Tuesday, February 28, 2017

WOD
EMOM 20
Even: 10 WB (30/20)

Odd: 10 T2B (scale: 15 knee tucks or leg lifts from floor)

>>In remaining class time, work on a skill or weakness.

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Wednesday, March 1, 2017

SWOD
Snatch (full)
2 @60-70-75-80%
2x2 @85%
2x1 @90%

WOD
2 Rounds:
21 OHS (95/65)
21 C2B Pull-ups (scale: jumping C2B or regular pull ups)
21 Power Snatch (95/65)
21 Over-the-Bar Burpees
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Thursday, March 2, 2017

Partner WOD
For time:
30 Hang Squat Cleans (135/95)

30 HSPU

30 Thrusters (135/95)

30 Box Jumps (30/24)

30 KBS (70/53)

30 MU (scale: burpee-pull ups)
*Note: ONE barbell per team. This should be fairly quick-- all reps are split between 2 people, tag team format. Remember: 17.2 is TOMORROW!
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Friday, March 3, 2017

CrossFit Games Open Workout "17.2"
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of—
50-ft. weighted walking lunge
16 toes-to-bars
8 DB power cleans
Then, 2 rounds of—
50-ft. weighted walking lunge
16 bar muscle-ups
8 DB power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Rx DB: 50/35

Scaled WOD
2 rounds of—
50-ft. weighted walking lunge
16 hanging knee tucks
8 DB power cleans
Then, 2 rounds of—
50-ft. weighted walking lunge
16 chin-over-bar pull ups
8 DB power cleans
Etc., alternating between knee tucks and pull ups every 2 rounds.
Scaled DB: 35/20
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Saturday, March 4, 2017

Drop ins welcomed! Text 714-801-4991 to reserve your spot in class.

WOD
3 RFT:
30 Power Cleans (135/95)
30 Wallballs (20/14)
30 Calorie Row