WOD

Announcements:

1. Yoga is every Sunday at 9am.  No Sunday Skool this week (every other week)

2. Moving Weekend is June 29th, 30th & July 1st! #movingwod #farmercarries

3. Wine and Wellness Night: mini acupuncture treatments, wine, cheese, guided meditation, no stress! June 22nd 7pm.

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A. RDL + Bentover Row Complex – 5 x 5 

ONE REP = RDL + stand up + Bentover Row + stand up

So 5 reps is actually like 10 reps 

Goal weight is approx 60% of your max clean 

B. 12 Minute cap to finish or get as far as possible  

5 Rounds: 

12 Thrusters (95/65)

12 CTB Pull-ups (scale as regular pullups)

5 Rounds: 

6 Thrusters (135/95)

6 Muscle-ups (scale as Burpee Pullups) 

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STRONG PROGRAM: 

Horizontal Upper Body Push/Pull

Part A will stay the same each week. Track these metrics 

A. Alternate Movements x 3 sets each: 

*Increase weight following week on any set that achieves the end of the rep range  

Bench Press x 4-6 reps 

Rest 1-2 min 

Supinated Bent-over Rows (slightly elevated chest angle) x 6-8 reps 

Rest 1-2 min 

B. EMOM x 8 min: 

8 reps of DB Bench (@ approx 16-RM weight) 

Rest 2 min 

C. EMOM x 8 min: 

8 reps of “two-arm” DB Row (@ approx 16-RM weight) 

D. AMRAP 2 min (Rest 2 min) x 3 sets: 

12 DB Snatch (heavy, alternate arms) 

6 “Two Push-up” Burpees 

Max reps Pull-ups in remaining time

Address:

1019 Garnet Ave
San Diego, CA 92109

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