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Location​​​​​​:2018 Lomita Blvd. Suite 10
Lomita, CA 90717

September 29, 2019

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May 12, 2018

 

Monday  

Happy bday Jules!!!

Front racked DB lunges

5 x 50’

Weighted sit ups 

5x15 GHD where possible. 

 

C)team of 2 

5 rounds each relay style. 

15 /12 cal row 

200m farmer carry 53/35

 

Tuesday 

Instruction and work up to wod weight.

B)amrap5
800m (rock and back)buy in then...
12 deadlifts 185/135, 135/95
12 burpees over bar. (Lateral).

Rest 5 minutes.
Amrap 5
400m rum buy in
9 deadlifts 225/155, 155/105
9 burpees over bar.

5min rest/recovery then
Amrap 5 of
200m rum buy in then
6 deadlifts 275/185, 185/135
6 burpees over bar.  

 

Wednesday 

Strict press 

10-5-5-5-5-5

Kb bent over row 

12-12-12-12-12 

 

C)21-15-9

21 Shoulder to over head 95/65

21 Pull ups 

15 Shoulder to over head 115/80

15 pull ups

9 shoulder to over head 135/95

9 pull ups 

 

Thursday 

Happy bday Zara!!!

B)work to a heavy OH squat

 

C)for time

31/27 cal row 

27 toes to bar

21 power snatches 115/75

17 OH squats 

5 squat snatches 

 

Friday 

Work up to a heavy complex of. 

Clean 

Hang clean 

2 front squats. 

 

C)”hero wod” 

In honor of our grandmas that have passed. JC, Donna’s, John Cacho’ and my grandma had past in the last 2 weeks. And thought Grandmas are heroes who deserve recognition. 

 

Partner. One works. One does 200m run. 

2 rounds 

25 hang squat cleans 

20 Granny short wall balls. 14/10

 

Saturday 

Happy bday Kelly!!!

 Surprise bday wod for Kelly. No max out Saturday. Just the wod. You’ll be glad. 

 

Yoga at 11am. 

 

Sunday 9-11open gym. 

 

 

 

 

 

 

 

 

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