
Joseph Luna
June is here. Diaper drive wod this Saturday at 10am. Bring diapers to donate to our expecting clien
Happy. Day Jose!!
Monday
Jerks 10, 6, 3, 2, 1,1,1,1,1
Jose's bday wod
4 rounds
6 clean n jerks 145/105
400m run
33 med ball sit ups. 20/14
Tuesday
Back squat (3 sec pause at bottom)
5x5
Ham string curls with med ball 5x8
B)amrap 12
200m run
8 toes to bar
4 bar muscle ups (sub with 8 ring dips)
Wednesday
Work up to a heavy clean (full where possible)
B)3 rounds for time
50 double unders (150 singles)
25 wall balls 20/14
15 hand stand push ups
5 squat cleans 165/115
Thursday
Sumo deadlift high pulls 5x5
B)15-12-9
Deadlifts (double body weight/150% of bw)
Shoulder to OH (75% of bw/50% of bw)
Friday
Front rack lunges 5x50' feet
B)3 rounds
10 burpee pull ups
20 1 legged squats (pistols) alt
30 sit ups (GHD where possible)
max out Saturday
Diaper drive wod for Donna & JC and Ramon & Marrianna (men wear med balls on their bellies) partner wod.
4 rounds
200m run
30 back squats
40 shoulder to over head. 95/65
Sunday
Open gym 9-11am.
