“Rep-A-Brave”

Please join us today for a fundraising workout to support the Lompoc High School boys Soccer team. All proceeds for the workout will go to the boys soccer program. Come by and give a donation. Come by and workout. Come by and do both!

Heats start at 10am and run every 30min with the last heat at 12:30pm. Come in, sign up and workout for these boys!!

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WOD
3 rounds for reps
1 minute at each station
-shoulder to overhead (75#,45#)
-double unders (single jump rope scale3:1)
-row for Calories
-step ups
-pull ups
-rest

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“Team Series 7”

On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups

“From Germany to a Chicago”

Jen/James going away WOD
Strength/Technique
Every 3 minutes for 21 minutes
-snatch

Then

“Air Force”
For Time
-20 Thrusters (95/65 lbs)
-20 Sumo Deadlift High-Pulls (95/65 lbs)
-20 Push Jerks (95/65 lbs)
-20 Overhead Squats (95/65 lbs)
-20 Front Squats (95/65 lbs)
*4 Burpees at the top of each minute