Call Us: (661) 205-9763

Wednesday

11
May

Wednesday

IMG_7293

 

****** THERE WILL BE NO 6 PM CLASS ON THURSDAY 5/12/16 ******

 

SKILL

 

3 Rounds of

 

5 Scap Pull Ups + 5 kipping Swings + 5 strict Pull Ups

:30 sec Bottom of squat Hold

1 Rd of Snatch BB Warm Up (5 reps of each)

 

(12 min cap)

 

STRENGTH

 

Tempo Back Squats

 

Take 10 min to build heavyish 3 reps for today @ 23×1

 

then….

 

Every 2 min for 10 min (5 sets)

 

Back Squats x 3 reps @ 23×1

** Start where you left off after warm-up and add weight if able to keep tempo. 3 full sec at the bottom!!

 

WOD

 

4 Rounds of:

 

15 Deadlifts

15 Ring Dips @1001

 

L1 – 135/95 – Box Dips @ 2112

L2 – 185/115 – Matador Dips 1 full sec hold @ top

L3 – 205/135

 

(10 min cap)