September 23 2016

September 23 2016

Announcements

  • REGISTRATION IS OPEN FOR Left Coast Rumble: “Resurrection” CLICK HERE for details
  • FREE Olympic Lifting Clinic (for members) October 1st.  CLICK HERE for details
  • Dog meetup and Adoption Event @ Camp Run-A-Mutt October 16, CLICK HERE for details
  • Bring a Friend Day September 28, WIN A FREE MONTH! CLICK HERE for details

SWOD: Week 5 Overhead Squats (16 min)

Overhead squat 6X2,  Start 1st set after you hit 65%, build to a heavy set of 2

Pumping Iron SWOD (Week 6, Day 2)*

A1) Bench Press 4×10

A2) Pushup set to failure x 4

WOD

7 min Ascending Ladder (3,6,9,12, 15, 18, 21, etc)*

Russian KB Swings (70/53)

6 Push Presses (135/95) after each round

Score= Round completed and number of reps, including 6 Push Presses