On June 16, 2018, The Left Coast Rumble is coming back! Test your fitness in events that are designed to highlight your strengths and exploit your weaknesses
Details:
Upcoming Events:
SWOD: EMOM 12:
1) Ring Dips x 5 @ 13X3
2) Band Pull-Aparts x 10-15
3) Strict Pull-Ups x 5 @ 13X3
4) Prone IYT x 5
Upcoming Events:
SWOD Testing: Back Squat 1RM (20 min)
WOD
AMRAP 8 min
5 Sprawl Box Hops (All 20″ box)
7 DB Front Rack Squats (40/30)
100m DB Farmer’s Carry (40/30)
WOD
800m run
10 Power Snatches (135/95)
3 Rounds
“Inner Hamstring Opener 3×5 (long inhale on descent)
https://www.youtube.com/watch?v=eL2RAFOa1CE&t=109s
SWOD (16 min)
Week 3/4 Linear Progression Phase
Deadlift: Work up to a tough 5, Then, 2 x 5 @ 90% of the tough 5 (beat last week)
WOD: (12 …
Skill: Double Under Practice w/drills from coach or Make up M-W SWOD
WOD
12 Front Rack DB Reverse Lunges (30/20)
100m DB Mixed Carry*
12 DB Renegade Rows**
4 Rounds for time
*One DB Racked, Other Overhead
**Pushup row, …
External Oblique Opener 3 x 10 Pulses
https://www.youtube.com/watch?v=uihlk3ki78M
SWOD: Week 8 Clean and Jerk Progression Testing(20 min)
1RM
WOD
E4M:
6 Clean and Jerks (135/95)
20 Cal Row
4 Rounds
4 Scores, one for each round
GO FAST
SWOD (16 min)
Week 3
A. Muscle Snatch 4×3 (Focus on technique not load, UNSCORED)
B. EMOM 10 min
Minutes 1-3: Snatch x 3
Minutes 4-5: Snatch x 2
Minutes 6-10: Snatch x 1
WOD:
For Time: (15 Min …