“USA”

Strength
5-4-3-2-1
Rest time in between sets as follows
2:00/1:30/1:00/:30
85% of 1 RM across all sets

WOD
10 min EMOM
odd min
-10 vups
Even minute
-10 burpees

We ready for the last one of the season!!

We ready for the last one of the season!!

“Let it burn”

WOD
-100 double unders
-25 pull ups
-15 dumbbell strict press (40#,25#)
-75 double unders
-20 pull ups
-10 dumbbell strict press
-50 double unders
-15 pull ups
-5 dumbbell strict press

These girls help make so many things happen behind the scenes. #grateful

These girls help make so many things happen behind the scenes. #grateful

“5 weeks”

Monday
WOD
4 min AMRAP
-8 power clean
-4 front squats
2 minutes
-max ring dips
4 min AMRAP
-8 power clean
-4 front squats
(165,105#)

90kg opener for Coach D as he went 3 for 3 in the snatch and finished 90,95,98kg

90kg opener for Coach D as he went 3 for 3 in the snatch and finished 90,95,98kg

“A numbers game”

Mobility

Work to improve your positioning. Those that did the Open look to alleviate some of the posterior chain (low back) tension.
20 min

WOD
EMOM ladder
Start at 2 and increase by 2 every minute on the minute.
-dumbbell thruster
-ring row
*go as far as you can while getting all work down within the minute

Marco on his 107k snatch

Marco on his 107k snatch

“17.4”

WOD
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

This dude is throwing them heaters today! Tune in Lompoc.

This dude is throwing them heaters today! Tune in Lompoc.