W.O.D. – Workout of the Day

SWOD Week 4/4 Linear Progression (16 min)
Front Squat: 5RM

WOD
3 Rounds for time of:
400m Run
7 Front Squats (135/95)
4 Ring Muscle-ups

Scaling: 4 ring rows + 4 ring dips

Announcements

• Courtney Curreri is our Athlete of the Quarter!  Click here to view the video!
• LEFT COAST RUMBLE IS SATURDAY!  For heats and times, click HERE

SWOD (16 min) Week 3
Push Press 5×4
*Beat last week

WOD
AMRAP …

Announcements

• Courtney Curreri is our Athlete of the Quarter!  Click here to view the video!
• LEFT COAST RUMBLE IS SATURDAY!  For heats and times, click HERE

SWOD (15m): Accessory work:
3 rounds
A) Sledpull adduction x15 steps/side: https://www.youtube.com/watch?v=AeAXFq996G8
B) …

Announcements

• Courtney Curreri is our Athlete of the Quarter!  Click here to view the video!

SWOD Week 5 (16 min)
Thrusters from the rack
6 sets of 2

WOD
For Time
21 Dumbbell Thrusters (30/20)
Run 800 meters
18 …

Announcements

• Courtney Curreri is our Athlete of the Quarter!  Click here to view the video!

SWOD: Oly Work (16 min)
High Hang Power Clean+Hang Power Clean X 3 sets
Hang Power Clean+Power Clean x 3 sets

WOD
Complete …

Announcements

• Courtney Curreri is our Athlete of the Quarter!  Click here to view the video!

TEAM WOD
AMRAP 18min
“Chute style”, Teams of 3
30 American KB Swings (53/35)
15 Burpee Box Jumps (24/20)
200m Run
30 Situps
15 …

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)…