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Lomita, CA 90717

September 29, 2019

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Regular schedule this week.  July bday wod on Tuesday. Happy bday Nadene, Atsuko, Marilyn, Ashley, and Alyssa!!!

July 17, 2019

Monday 

A)warm up

 

B)wod prep/odd object clean instruction

 

C)partner wod/1 works 1 rests. 

“Partner Encore”

3x

100 air squats 

9 odd object cleans (ahap, safety first)

850m row (2k bike)

 

Bootcamp/Monday 

Same as CF 

 

Tuesday 

A)warm up

 

B)wod prep/instruction 

 

C)July bday wod 

7x

7 (Ashley) Hang Squat Snatches (75/55)

7 (Atsuko) alternating Pistols (each leg)

150m run (Nadene)

7 (Alyssa) Toes To Bar 

7 (Marisa) Hang power Cleans (125/85)

 

Bootcamp/Tuesday 

A)warm up

 

B)wod prep/instruction 

 

C)”nail biter”

4x for reps

1 min max toes to bar

1 min max DB Snatches 50/35

1 min BArbell only thrusters 45/33

1 min cal row/bike

2 min rest/recover 

 

Wednesday 

A)warm up

 

B)strict press to failure (at least 1 rep), then push press the remainder. 

E2MOM

5-5-5-5-5

 

C)”bar rescue”

5x 

21 deadlifts 115/85

12 shoulder to over head

 

Bootcamp/Wednesday 

A)warm up

 

B)wod prep/instruction 

 

C)”Charlie brown”

E15MOM 2x 

(post your worst of the 2 scores, better score is void)

 

800m run

200m med ball run 20/14

100/70 cal row or bike 

(1st come first serve on machines may do burpees in place of row or bike until a machine opens up, each burpee counts toward cals)

 

Thursday 

A)warm up

 

B)wod prep/instruction/strategy

 

C)”Nicole”

Amrap 20
400m run
Max pull ups
(Score is total pull up reps)

 

Bootcamp/Thursday 

Same as CF

 

Friday 

A)warm up

 

B)wod prep/instruction 

 

C)”state farm”

5x

100m farmer carry (KBs 53/35, DBs 50/35)

200m run 

50 m prowler push (90/45 added to sleds)

(First come first serve on the sleds)

 

Bootcamp/Friday 

A)warm up

 

B)KB Bulgarian splits squats 

E2MOM 5x

8 each side 

 

 

C)27-21-15-9

Wall balls 20/14

HR push ups

300m run (after each round) 

 

Saturday 

A)warm up

 

B)wod prep/instruction 

 

C)team of 3, 1 does full round then next person does full round etc. 1 works 2 rest. 

Amrap 25

12 ball slams 30/20
8 KB box step ups 50s/35s (24”/20”box’s)
4 burpees box jump overs  

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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