W.O.D. – Workout of the Day

SWOD Week 4 (15 min)
EMOM 10 min
Minutes 1-2: Power Clean x 3
Minutes 3-4: Power Clean x 2
Minutes 5-10: Power Clean x 1

WOD
EMOM until failure or 20
3 Power Cleans (155/105)
3 Jerks
3 Toes …

SWOD Week 4/4 :
Front Squat Clusters 4 sets x 1.1.1
*rest 30 seconds between clusters, rest as needed between sets (a set contains 4 reps)

WOD
15 Wall Balls (20/14 to 10/9)
20 Russian KB Swings (70/53)
400m run…

SWOD (16 min) DELOAD
4×4 Push Press
Moderate weight

WOD
2 Rounds For Time
16 DB Push Press (30/20)
50m DB Double OH Walk
50 Double Unders
16 DB Alternating Snatch
50m DB Double OH Walk
50 Double Unders
16 …

Events:

• Cooking Class w/ Conscious Cook, Thursday 7/12 @ 6:00pm
  (please email coachdiana@crossfit858.com to book a spot)

SWOD: Shoulder Health
Warm Up:
A) Crossover Scaption x8
B) Reverse Flys x8 (light weight, 1ct hold at top)
C) Band Face …

Events:

• Cooking Class w/ Conscious Cook, Thursday 7/12 @ 6:00pm
  (please email coachdiana@crossfit858.com to book a spot)

HERO WOD
“Kalsu”
For Time
100 Thrusters (135/95 lb)
5 Burpees at the top of every minute

45 min time cap

Events:

• Cooking Class w/ Conscious Cook, Thursday 7/12 @ 6:00pm
  (please email coachdiana@crossfit858.com to book a spot)

SWOD Week 3 (15min)
A. Muscle Clean 4×3 (Focus on technique not load, UNSCORED)
B. EMOM 10 min
Minutes 1-3: Power Clean x …

Events:

• Cooking Class w/ Conscious Cook, Thursday 7/12 @ 6:00pm
  (please email coachdiana@crossfit858.com to book a spot)

SWOD Week 3/4 :
Front Squat Clusters 4 sets x 2.1.1
*rest 30 seconds between clusters, rest as needed between sets (a set …

Events:

• Cooking Class w/ Conscious Cook, Thursday 7/12 @ 6:00pm
  (please email coachdiana@crossfit858.com to book a spot)

SWOD (16 min) Week 6
Push Press 6×2

WOD
3 Rounds
20 Pull-ups
20 Pushups
20 Air Squats
Run 800 meters
*this is …

Events:

• Cooking Class w/ Conscious Cook, Thursday 7/12 @ 6:00pm
  (please email coachdiana@crossfit858.com to book a spot)

Part 1: Warm up
Crossover symmetry
A) Victory V 3×8
B) Row 3×8
C) Band pull-apart (not CS) 3×8

Part 2: Strengthen
A) …

Events:

• Cooking Class w/ Conscious Cook, Thursday 7/12 @ 6:00pm
  (please email coachdiana@crossfit858.com to book a spot)
• HOLIDAY SCHEDULE
  • Tuesday, July 3rd
    Miramar: 6am, 12pm, 5pm, 6pm
    Mission Gorge: 5:15am, 12pm, 4pm, 5pm
  • Wednesday, July 4th
    Open gym Mission Gorge