WODs

January 30-February 4 (WODs of the Week)

Monday, January 30, 2017

SWOD
Deadlift
Warm up to a heavy triple
3-3-3-3-3-3-3-3-3-3 (AHAP)
—Stay at the same weight for 10 sets.

WOD
For Time:
40 ball slams (30/20)
40’ bear crawl
40’ crab walk
40’ bear crawl
40 crab walk
40 ball slams
——

Tuesday, January 31, 2017

GWOD
Choose one of the following (from advanced to beginner sets):

A. 3 sets of 18 unbroken Strict HSPU

B. 4 sets of 15 unbroken Strict HSPU

C. 5 sets of 12 unbroken Strict HSPU

D. 6 sets of 9 unbroken Strict HSPU
E. 10 sets of 5 Strict HSPU

+Rest as needed between sets.
+To ensure full range of motion, do not use more than ONE ab mat. Go as full depth as possible in the movement.

WOD

"Full Circle"

1500m Row

100 DU (3x singles)

50 Cal Bike (Assault Bike: 40)

100 DU (3x singles)

1500m Row

*Newer athletes may stagger and do the following WOD (to ensure enough Bikes are available):
25 Cal Bike
100 DU/300 SU
3000m Row
100 DU/300 SU
25 Cal Bike
——

Wednesday, February 1, 2017

SWOD
6x3 Back Squat @85%

WOD

AMRAP 15:

12 Box Jumps (30/24")

9 Power Snatch (135/95#)

6 Bar Muscle-Ups*
*Newer athletes sub: burpee-pull ups
*Intermediate athletes sub: C2B/Pull Ups + Ring/Bench Dips
——

Thursday, February 2, 2017

WOD
AMRAP 20:
5 Push Press*
10 Power Cleans
15 Cal Row
*AHAP, from the floor.
——

Friday, February 3, 2017

WOD (teams of 3)

AMRAP 25:

100 Cal Row
50 Thrusters (95/65)

100 Cal Row
50 Thrusters (135/95)

100 Cal Row
50 Thrusters (155/105)

100 Cal Row
Max Thrusters (185/135)
*Newer athletes may stay at one weight.
——

Saturday, February 4, 2017

BRING A FRIEND TO WOD DAY!!
Call or text: 714-801-4991 to reserve a complimentary class!

WOD
21-18-15-12-9-6-3:
Burpees
Box jumps
Pull-ups