arms

WOD “Jackie” 1000m row 50 thrusters (45#) 30 pull-ups  Time: 9:53 Rx

WOD15 Min AMRAP: 3 Power Snatch (115/75) 3 Pull-Ups 6 Power Snatch 6 Pull-Ups 9 Power Snatch 9 Pull-Ups and so on…. Total: 15 + 7 power snatches Rx

Saturday Night Lights @ 6 pm “Jennifer” 26 min AMRAP 10 pull-ups 15 kettlebell swings (1.5/1) 20 box jumps (24/20) Total: 6 rounds Rx

Strength Bench press 6 sets x 6 reps @ 70-75% of 1RM (Try to go heavier than last week) WOD “Diane” 21-15-9 Deadlift (155/225) HSPU Strength: 135# Time: 11:35 (225#, 2 pads)

WOD for a Cause – City of Hope Partnered with Ben Walpole “The Triangle” (Brought to you by “The Triangle” Domenigoni Barton Properties, LLC) RX Event 1: 5 min AMRAP: Partner 1 completes: 7 power snatch (95/65) 50 ft. sprint Partner 2 completes: 7 power snatch (95/65) 50 ft. sprint …

Strength: Standing alternating arm dumbbell press 4 sets x 6 reps each arm *Choose challenging, BUT manageable weight WOD 5 rounds: Cindy Then, run 1200m 5 rounds: Cindy *20 min time cap Time: 21:50 Rx

Team WOD @ 9 am *Teams of 2 25 min AMRAP: 20 box jumps 20 wall balls 20 burpees 20 kb swings 200m run together *Score is total rounds and reps completed **Split work however you’d like (one partner works while the other rests) Total: Ryan and me: 5 rounds …