WOD
For Time
Use KB's or BB's / GO HEAVY!!!
21 Sumo DL/HP
21 Push Press
18 Sumo DL/HP
18 Push Press
15 Sumo DL/HP
15 Push Press
12 Sumo DL/HP
12 Push Press
9 Sumo DL/HP
9 Push Press
6 Sumo DL/HP
6 Push Press
3 Sumo DL/HP
3 Push Press
Post to Comments
WOD
5 Rounds
25 KB Swings
20 KB Figure 8's
15 KB Slashers & Halos
Post to Comments
WOD
MetCon
400 Meter Run
40 Snatches
400 Meter Run
30 Snatches
400 Meter Run
20 Snatches
400 Meter Run
10 Snatches
Post to Comments
WOD
3 Rounds for Time
30 Sledgehammers on Tire
20 Weighted Step-Ups on Tire (w/KB's or DB's)
15 Vertical Bar Pushouts (5C/5R/5L)
100yd Bear Hug Walk w/ Keg
Post to Comments
Rest Day!!!
Enjoy your day with family & friends. Celebrate AMERICA & our independence & freedom that we enjoy each day!
HAPPY BIRTHDAY AMERICA! 233 YEARS YOUNG!
"This nation will remain the land of the free only so long as it is the home of the brave". ~ Elmer Davis
"May the sun in his course visit no land more free, more happy, more lovely, than this our own country". ~ Daniel Webster
"And I'm proud to be an American,
Where at least I know I'm free.
And I won't forget the men who died,
who gave that right to me". ~ Lee Greenwood
WE WILL BE CLOSED TOMORROW FOR THE 4TH OF JULY! COME ON OUT & JOIN US FOR "THE TEA PARTY" @ THE DUCK POND IN TEMECULA (RANCHO CALIFORNIA RD & YNEZ) 11AM - 2PM!
WOD
3 Rounds
Sumo DL/HP (1 min on / 1 min off)
C & J (1 min on / 1 min off)
Then...For Time
1 Mile Run
Post to Comments
WOD
Reps of 5-5-5-5-5
Deadlifts - GO HEAVY!
Then...
4 Rounds of
20 KB Halos & Slashers
Post to Comments
WOD
3 Rounds of
1 Min Jump Rope
1 Min Hang Clean
1 Min Jump Rope
1 MIn Power Snatch
1 Min Jump Rope
1 Min Back Squats
1 Min Jump Rope
1 Min Push Press
Post to Comments
WOD
Warm-Up 3 Rounds / Reps of: 10/20/30
Alt. DB Punches
ALt. DB Upper Cuts
Then...
Tabata Sit-Ups: 4 Intervals - 20 secs work / 10 secs rest
30 Ring Rows / 30 KB Swings
Tabata Sit-Ups: 4 Intervals - 20 secs work / 10 secs rest
20 Ring Rows / 20 KB Swings
Tabata Sit-Ups: 4 Intervals - 20 secs work / 10 secs rest
10 Ring Rows / 10 KB Swings
Post to Comments
