• Joseph Luna

18.2 will be ran this Friday and Saturday but the “event” of 18.2 will be on Saturday, wa ups at 930


Monday

Melissa Shimizu/Liza Vargas bday wod. 

24 min amrap. 

200m run

27 sit ups

13 full cleans 115/75

10 hand Stand push ups

Tuesday 

Work up to a heavy snatch high pull. 

B)5 rounds for time. 

9 pistols (alternating each leg)

7 burpee chest to bar pull ups

5 power snatches 95/65

Wednesday 

Work up to a heavy triple of hang clean and jerks. (Practice cycling efficiently emphasize quality of movement)

B)Coach Logan’s Bday wod. 

“Grace + 3”

33 clean and jerks for time. 135/95

(Save both your grace time and wod time)

Thursday 

Back squat

10-5-5-5-5

(One group can row while the other squats)

B)5k row. 

Friday 

Regular schedule

“18.2” 

TBD 

Saturday 

“18.2” event 

930am warm ups

10am begins first heat til -?/last athlete wods. 

Workout will be announced Thursday evening. (Yoga will be Sunday at 11am)

Sunday 

Open gym 

9-11am

11am yoga 


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