W.O.D. – Workout of the Day

Announcements

• REGISTRATION IS OPEN SOLD OUT! FOR Left Coast Rumble: “Resurrection” CLICK HEREfor details
• 2016 HALLOWEEN PARTY IS AT UPTOWN ON SATURDAY!!  CLICK HERE!!

Announcements

• REGISTRATION IS OPEN SOLD OUT! FOR Left Coast Rumble: “Resurrection” CLICK HERE for details
• 2016 HALLOWEEN PARTY IS AT UPTOWN ON SATURDAY!!  CLICK HERE!!

WOD

AMRAP 3 min

8 Ring Dips (sub=box dips)

20 Double Unders (40 singles)…

Announcements

• REGISTRATION IS OPEN SOLD OUT! FOR Left Coast Rumble: “Resurrection” CLICK HERE for details
• 2016 HALLOWEEN PARTY IS AT UPTOWN ON SATURDAY!!  CLICK HERE!!

Skill: 10min of Handstand Hold and Handstand Walk Practice

WOD

AMRAP 5 min…

Announcements

• REGISTRATION IS OPEN SOLD OUT! FOR Left Coast Rumble: “Resurrection” CLICK HERE for details

SWOD Week 2: Clean (Power OR Squat) and Jerk  (15 min)

3 Cleans and 2 Jerks x 3

3 Cleans and 1 Jerk x 3 …

Announcements

• REGISTRATION IS OPEN SOLD OUT! FOR Left Coast Rumble: “Resurrection” CLICK HERE for details

SWOD Modified Conjugate Week 2 Day 1 (28 min max)

A.) 18 min to find a heavy 3 Rep Deadlift (scored)

B1.) Banded Face Pulls …

Announcements

• REGISTRATION IS OPEN SOLD OUT! FOR Left Coast Rumble: “Resurrection” CLICK HERE for details
• ATG Barbell is back at Mission Gorge.  Tuesdays 6pm and Saturdays 10am  CLICK HERE for details

WOD

14 Front Rack Lunges (95/65)

10 Power Snatches …

Announcements

• REGISTRATION IS OPEN FOR Left Coast Rumble: “Resurrection” CLICK HERE for details
• ATG Barbell is back at Mission Gorge.  Tuesdays 6pm and Saturdays 10am  CLICK HERE for details

SWOD Modified Conjugate Week 1 Day 2 (22 min max)

A.) …

Announcements

• REGISTRATION IS OPEN FOR Left Coast Rumble: “Resurrection” CLICK HERE for details
• ATG Barbell is back at Mission Gorge.  Tuesdays 6pm and Saturdays 10am  CLICK HERE for details

WOD

AMRAP 4 min

10 Cal Row

4 DB Renegade …

Announcements

• REGISTRATION IS OPEN FOR Left Coast Rumble: “Resurrection” CLICK HERE for details
• ATG Barbell is back at Mission Gorge.  Tuesdays 6pm and Saturdays 10am  CLICK HERE for details

SWOD/WOD

2016 Left Coast Rumble Event 1

On a 20 min …

Announcements

• REGISTRATION IS OPEN FOR Left Coast Rumble: “Resurrection” CLICK HERE for details
• ATG Barbell is back at Mission Gorge.  Tuesdays 6pm and Saturdays 10am  CLICK HERE for details
• Alex Diaz is our ATHLETE OF THE QUARTER!!

SWOD Week 1: …