shoulders

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 …

Strength 6 min EMOM: 1 strict press + 2 push press + 3 split jerks @ 80% strict press max Strength: 100# WOD 20 snatches (115/80) 25 clean & jerks 30 thrusters 35 deadlifts 400m run Time: 25:30 (10 @ 115# and 20 @ 95# thrusters. Everything else Rx)

Strength7 min EMOM 4 Deadlifts (do not touch’n’go) @ 80% of 1RM *5 second pause at the top of the last deadlift WOD For 12 minutes: 1 push press (155/105) 20 d/u 2 push press 20 d/u 3 push press… *score is total reps completed Strength: 225# deadlift Total: 45 …

StrengthEvery 45 seconds for 6 minutes: 2 hang squat snatches @ 60% of 1 RM WOD “Nicole” 20 min amrap: 400 m run max rep pull-ups *Score is total number of pull ups completed Strength: 75# Total: 57 Rx (16, 15, 12, 10, 4 ran out of time on final …