W.O.D. – Workout of the Day

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

Upcoming Events:

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

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

WOD
EMOM 12 min
Odd Min (1,3,5, etc) …

Upcoming Events:

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

SWOD: Pumping Iron Week 3
EMOM 12
1.) Chinups x 10 (Scale 5 Negatives w 3 count down)
2.) Dumbbell …

SWOD Week 1/4 Linear Progression (18 min)
Front Squat:
Work up to a tough 5, Then,
2 x 5 @ 90% of the tough 5

WOD
3 Power Snatches (115/85)
5 Overhead squats
7 Burpee over the barbell
200m run…