W.O.D. – Workout of the Day

Announcements

• 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!

SWOD

Back Squat Week 5: 6 sets x 2 reps @80%

WOD

AMRAP 6 min:

6 Strict pullups (RxA: 3 Ring Muscle ups+3 Ring Dips)

6 HSPU …

Announcements

• 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!

Skill: (15 min) Split Jerks or Push Jerks*

*PVC pipe or empty barbell ONLY

WOD

20-15-10-5-10-15-20

KB SDHP (70/53)

Clapping Pushups

Situps

Announcements

• 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!

SWOD

Wendler Program Notes:

Determine your “base number”.  Base number= 90% of your 1RM.

“+” denotes do that number of reps and then as many as you can …

Announcements

• 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!

SWOD: Oly Work

2 Hang Squat Snatches+1 OHS x 5 sets

WOD

AMRAP 12 min

3 Squat Snatches

5 OHS

7 Burpee Pullups (Men must use high bars)

Rx: …

Announcements

• 2015 Halloween Party at MIRAMAR CLICK HERE for Facebook invite!
• Labor day hours:  8am class, 9am class 10-12pm Open gym

SWOD

Back Squat Week 6: 2 sets x 2 reps @ 100%

WOD

AMRAP 3 min

200m run

Max …

Announcements

• Please fill out coaches surveys for Jon, Lisa, Michael, and Jaime CLICK HERE (please be objective and constructive.  One word answers like “yes, no, or nothing” will be deleted) LAST WEEKEND TO GIVE FEEDBACK
• 858 Miramar:  please do NOT

Announcements

• Please fill out coaches surveys for Jon, Lisa, Michael, and Jaime CLICK HERE (please be objective and constructive.  One word answers like “yes, no, or nothing” will be deleted)
• 858 Miramar:  please do NOT do HSPU or any other

Announcements

• Please fill out coaches surveys for Jon, Lisa, Michael, and Jaime CLICK HERE (please be objective and constructive.  One word answers like “yes, no, or nothing” will be deleted)
• 858 Miramar:  please do NOT do HSPU or any other

Announcements

• Please fill out coaches surveys for Jon, Lisa, Michael, and Jaime CLICK HERE (please be objective and constructive.  One word answers like “yes, no, or nothing” will be deleted)
• 858 Miramar:  please do NOT do HSPU or any other

Announcements

• Please fill out coaches surveys for Jon, Lisa, Michael, and Jaime CLICK HERE (please be objective and constructive.  One word answers like “yes, no, or nothing” will be deleted)
• 858 Miramar:  please do NOT do HSPU or any other