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19.3 will be this Friday from 430-til last athlete is done.

March 3, 2019

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The week of “20.5”, event will be Friday evening from 430 til we’re done. Saturday “fallout” at the LB convention center.  Saturday & Sunday Gym closed. Monday veteran’s Day. Holiday schedule.

November 5, 2019

 

Monday 

A)warm up

 

B)tempo deadlifts 

E3MOM 5x5

 

C)5x

10 KB swings 61/44

10 burpee bar taps. 

 

Tuesday 

A)warm up

 

B)row 

10rounds for cals 

:30sec on

:30sec off 

 

C)Tabata Strict pull ups

 

D)Tabata push ups 

 

Wednesday 

A)warm up

 

B)strict press 

E4MOM 3x8

 

C)back squat 

E4MOM 3x10

 

D)100 air squats for time. 

 

Thursday 

A)warm up

 

B)instruction/wod prep

 

C)for time

300m run

50 Russian twists

300m 

40 sit ups 

300

30 v-up

300

20 hollow rocks

300

10 dragon flies/rockys/reverse levers 

 

Friday 

“20.5”

Event at 430pm. 

80s vs 90s theme. 

 

20min cap of 

40 ring muscle ups (scaled does pull ups)

80 cal row 

120 wall balls 20/14 (14/10)

 

This can be done in any order and be done in any rep scheme the athlete chooses. Tie breaker is the time the athlete finishes the row and wall balls. 

 

 

Saturday 

Gym closed in support of our athletes. 

 

Come support our athletes at the Long Beach convention center. “Fallout 2019”

 

Sunday 

Closed 

 

Monday 

Veteran’s Day holiday schedule. 

830am class 

10am classes only. 

 

 

 

 

 

 

 

 

 

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