Wednesday 9/27/2017

Announcements:

Strength:
Front squat – 65% 3×8
3 Power Cleans + 1 Jerk @75% – 2 sets
2 Power Cleans + 1 Jerk @80% – 2 sets

WODa: 12 min AMRAP (m:135#/f:95#)
WODb: 12 min AMRAP (m:155#/f:105#)

1x Power Clean
1x Hang Power Clean
1x Hang Clean
1x Front Squat
1x Shoulder to Overhead (any way)

Monday 9/25/2017

Announcements:

Strength:
Snatch – 2×2 @75%, 2×2 @80%
Snatch Pull – 4×3 @85%

Skill: Ring muscle-ups

WOD: 4 rounds for time

400m run before every round
12-10-8-6 Overhead squats (135#/85#)
2-4-6-8 Ring Muscle-ups (mod. x3 ring rows & ring dips)

Sunday 9/24/2017

Announcements:

    • 2017 Goals ChallengeJuly 21 to September 15
      Congrats to all of our winners of the 2017 Goals Challenge!! As a group, we have accomplished over 450 goals! Great job all!
       

      New Female Division – Jahza Villanueva
      New Male Division – Arturo Romo
      Seasoned Female Division – Clarissa Estevez
      Seasoned Male Division – Paul Tiongson

    • 2017 Thriller ThrowdownSaturday, October 28
      Registration is now OPEN!! 3 Events, 3 Divisions, with same gender partners! Sign-up soon because we are capping the number of teams!
      Click here for registration and more information

Active Recovery/Rest Day! Make up a missed WOD or practice technique/skill and/or goals (10pm to 12pm)

Saturday 9/23/2017

Announcements:

    • 2017 Goals ChallengeJuly 21 to September 15
      Congrats to all of our winners of the 2017 Goals Challenge!! As a group, we have accomplished over 450 goals! Great job all!
       

      New Female Division – Jahza Villanueva
      New Male Division – Arturo Romo
      Seasoned Female Division – Clarissa Estevez
      Seasoned Male Division – Paul Tiongson

    • 2017 Thriller ThrowdownSaturday, October 28
      Registration is now OPEN!! 3 Events, 3 Divisions, with same gender partners! Sign-up soon because we are capping the number of teams!
      Click here for registration and more information

Partner WOD: AMRAP in 20 minutes

Partner A:
10 Pull-ups
20 Sit-ups
10 Deadlifts (185/135)

Partner B:
150m Waiter walk (45/25)

Partners swap after every waiter walk until 20 minutes expire.

Friday 9/22/2017

Announcements:

    • 2017 Goals ChallengeJuly 21 to September 15
      Congrats to all of our winners of the 2017 Goals Challenge!! As a group, we have accomplished over 450 goals! Great job all!
       

      New Female Division – Jahza Villanueva
      New Male Division – Arturo Romo
      Seasoned Female Division – Clarissa Estevez
      Seasoned Male Division – Paul Tiongson

    • 2017 Thriller ThrowdownSaturday, October 28
      Registration is now OPEN!! 3 Events, 3 Divisions, with same gender partners! Sign-up soon because we are capping the number of teams!
      Click here for registration and more information

Strength:
Strict press 3×10 @60%
Back squat 3×10 @60%

Skill:
Handstand Push-up/Handstand Walks

WOD: AMRAP in 10 minutes

10 HSPU
10 T2B
10 Overhead box step-ups (45#/35#)