Call Us: (805) 910-5025

WOD

27
Oct

Monday Mash Up

WOD 10 . 28 . 19

Buy in 800m Run or 1000m Row

3 rounds

50 situps

30 OHS 75 / 55

15 burpee box jumps 30 / 24

Cash out 800 m run or 1000m row

( start with row or run , but do the other for the cash out )

22
Oct

Superman

WOD 10 – 23 – 19

A. build to heavy power clean and push jerk

7 rounds

7 power clean 165 / 115

7 push jerk 165 / 115

7 box jumps 30 / 24

21
Oct

Backsquat strength

WOD 10 – 22 – 19

10 sets of 2 rep backsquat building

B.

Cash out EMOM 12

odd : row 15 / 12 calories

even : 10m handstand walk or 20 sec handstand hold or 30 sec plank