September 27 2016

September 27 2016

Announcements

  • REGISTRATION IS OPEN FOR Left Coast Rumble: “Resurrection” CLICK HERE for details
  • FREE Olympic Lifting Clinic (for members)  THIS SATURDAY 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
  • ATG Barbell is back at Mission Gorge.  Tuesdays 6pm and Saturdays 10am  CLICK HERE for details

SWOD: Week 7 Hang Snatch Deload/Technique day (15 min)

2 Position Snatch (High Hang and Hang) x 5, don’t go past 65%

Pumping Iron SWOD (Week 7, Day 1)*

A) Pullups 3×10, weighted if possible

B) Dumbbell Hammer Curls 3×10

WOD

200m run

10 Hang Power Snatches (95/65)

5  DB Manmakers (30/20)*

50m DB Farmer’s Carry (30/20)

4 Rounds for time (20 min cap)

*1 Manmaker= Pushup, row, pushup, row other side, Squat Clean Thruster