Coach Mark

SWOD (16 min) Week 2
Push Press 5×4

WOD
EMOM 20
Min 1: 8/6 Cal on AB
Min 2: 5 Clean and Jerks (115/85)
Min 3: 40 Double Unders
Min 4: 12/10 Cal on Rower

Upcoming Events:

• 6/16 Left Coast ANNOUNCED! CLICK HERE

SWOD (15m): Accessory work: Crossover Symmetry Plyometric

4 rounds of:
1. Crossover row x5/5
2. Reverse fly x5/5
3. Crossover pull down x5/5

https://www.youtube.com/watch?v=a0BfyUyzslc

BRING A FRIEND DAY: PARTNER WOD
For time:…

Upcoming Events:

• 6/16 Left Coast ANNOUNCED! CLICK HERE

SWOD: Oly Work
3 Position Power Clean (HH, H, FL) X 6 sets

WOD
4 rounds for time
Run 400m
12 DB Renegade Rows (40/30) (1 rep = push up, row)…

SWOD Week 2/4 Linear Progression (18 min)
Front Squat:
Work up to a tough 5, Then,
2 x 5 @ 90% of the tough 5
*Beat last week

WOD
AMRAP 8
Ascending ladder (2+2, 4+4, 6+6…)
KB Goblet Squats (53/35)…

Upcoming Events:

• 6/16 Left Coast ANNOUNCED! CLICK HERE

WOD
Min 0:00-10:00
15-12-9 Reps For Time:
Hang Power Snatch (75/55)
Burpees

Min 10:00-20:00
15-12-9
Power snatch (95/65)
OHS

Min 20:00-finish
4 rounds
Run 400
5 Squat Snatch (115/85)

Upcoming Events:

• 6/16 Left Coast ANNOUNCED! CLICK HERE

SWOD Week 1
Push Press 5×5

WOD
In 2 min:
21 Russian KB Swings (70/53)
14 toes to bar
7 Deadlifts (225/155)
Max cal assault bike in time remaining
-Rest 2:00-
3 …

Upcoming Events:

• 6/16 Left Coast ANNOUNCED! CLICK HERE

SWOD: Accessory work:
1. Box jump (As High As Possible) x5
2. Banded leg curls x25 each
https://www.youtube.com/watch?v=t_paF4F-nrY
3. Wall sit 30s-60s (add weight if needed)
4. Banded row from a plank …

Upcoming Events:

• 6/16 Left Coast ANNOUNCED! CLICK HERE

SWOD Week 4 (16 min)
Thrusters from the rack
5 sets of 3

WOD
12 Front Rack DB Step Ups (20″) (30/20)
8 DB Strict Press
12 DB Front Squat
8 DB …

Upcoming Events:

• 6/16 Left Coast ANNOUNCED! CLICK HERE

SWOD: Pumping Iron Week 4
EMOM 12
1.) Chinups x 8-10 (Scale 5 Negatives w 3 count down)
2.) Straight Bar Curls x 8-10
3.) Pullups x 8-10 (Scale 5 Negatives …

Upcoming Events:

• 5/28 Memorial day Murph @ Miramar (FACEBOOK INVITE HERE)
• 6/16 Left Coast ANNOUNCED! CLICK HERE