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WODs

March 27-April 1 (WODs of the Week)

DROP INS & VISITORS ARE ALWAYS WELCOMED!!
Call or text (714) 801-4991 to reserve your spot in class.
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Monday, March 27, 2017

WOD
30 DB Clusters for time 50/35

Auxiliary
In remaining class time, work on a GOAT (weakness)

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Tuesday, March 28, 2017

WOD
21-15-9:
Deadlifts @ 1.5xBW
Pull Ups
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Wednesday, March 29, 2017

WOD
AMRAP 20
10 Back Squat (135/95)
10 Strict Press (95/65)
—From the floor. Partner up and share 2 barbells.
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Thursday, March 30, 2017

WOD
AMRAP 20
10 Cal row
10 Push ups

*Who can get 20 rounds?
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Friday, March 31, 2017

SWOD
Work up to a heavy push jerk.

WOD
"Freddy's Revenge"
5 Rounds for time:
5 Push Jerks* (185/135) ~heavy, scale to 80-85%
10 Burpees
*Front or back rack jerks OK.
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Saturday, April 1, 2017

Open Gym Format for testing the “Guns ’n Hoses” Competition’s Parter WODs
VISITORS AND ATHLETES OF EVERY SKILL LEVEL ARE WELCOME.

WOD info: http://anaheimpa.com/about/guns-n-hoses

9am-9:30am
“On The Double”
9-min Ascending AMRAP
3 Synchro Deadlifts
3 Synchro Kettlebell Swings
3 Synchro Partner Push Ups
6 Synchro Deadlifts
6 Synchro Kettlebell Swings
6 Synchro Partner Push Ups
...adding 3 reps per round to each movement until the timer ends.

Rx: 255/175 BB, 70/53 KB, Synchro Clapping Push Ups
Scaled/Masters: 185/125 BB, 53/35 KB, Hand Release Hi-Five Push Ups
Rookie: 155/105 BB, 53/35 KB (Russian KBS), Hand Release Hi-Five Push Ups from the Knee

9:30am-10:00am
“Throw the Ladder”
Each station is 50 seconds with a 10 second rotation -
Station 1: 10 Thrusters (each)
Station 2: 8 Thrusters (each)
Station 3: 6 Thrusters (each)
Station 4: 5 Thrusters (each)
Station 5: 4 Thrusters (each)
Station 6: 3 Thrusters (each)
Station 7: 2 Thrusters (each)
Station 8: 1 Thrusters (each)

10:00am-10:30am
“Boyer Blue” A Tribute WOD
135 Officers were killed in the line of duty last year. A local hero, Officer Boyer from the Whittier Police Department, had 27 years of service - EOW 2/20/17. We created this WOD as a tribute to ALL our fallen heroes.
For time or for reps, get as far as you can in 6 minutes:
2 x Hose Drag & Pull
2 x 135m Sandbag Sprint
27 Sandbag Box Step Overs (20”)
27 Double KB Ground To Overhead
27 Sandbag Box Step Overs
2 x 135m Sandbag Sprint
2 x Hose Drag & Pull