Strength (15 min)
Front squat+pause in the bottom (3sec)
*75% of 1RM level load across all sets
4 rounds (goal<10 minutes)
-12 weighted ring dips (50#,35#)
-3 squat cleans (20# less than above weight)
every 3 minutes
-50 double unders (Rx unbroken)
Tomorrow there is a memorial WOD. I hope that you guys can all attend.
-30 clean and jerk
Come ready… lets do it you guys!
-21 thrusters (95#,65#)
-9 chest to bar pull up
-7 chest to bar pull up
-5 chest to bar pull up
Train hard… make life easier.
-30 wall ball
-20 toes to bar
-10 muscle ups
5k all the colors!!
Come on and support the Lompoc Hospital District Foundation Colorthon 5k color run!!!
We are ready for a colorful fun filled day!!
10 min EMOM
-3 front squat
-3 push jerk
Perspective…. Thank you to all our firefighters and their families!!
18 min AMRAP
-38 kettle bell swings (24kg,16kg)
-42 double unders (sub DUs for high bound single 1:1)
-100m odd object carry (choose something different each round)
This workout is to honor Fire Engineer Ryan Osler who was killed in a fatal accident Wednesday morning as their Water Tender vehicle overturned at the round about on the 246. They were on their way to continue the containment of the canyon fire on South Vandenberg. Our thoughts and prayers go out to his family, friends and co-workers.
*18 represents his years as a firefighter
*38 is how old Ryan was
*42 is the station number in Moorpark
Thank you for your service!
15 min to find your heaviest cycle for today
-front squat (70% of above)
-burpee over bar
Loved the energy!!!!
(20 min goal time)
-clean (3/4 body weight)
-bench press (body weight)
-deadlift (body weight and 1/2)
12 min AMRAP
*you and your partner will alternate rounds tag team style
-10 pull ups
-2 each arm dumbbell snatch (100#,50#)
*weight can be different for DB per couple
Sunday Fun Day….