Monday 150824

Strength:

Shoulder Press

3×5 (65%, 75%, 85%)

Note: Last set of 5 AMRAP @ 85%

(if you dont know your 1 Rep Max Find it today.)

 

Conditioning

Amrap  12 minutes of:

1 Push Press (95/65)

1 Overhead squat (95/65)

1 Burpee

2 Push Press (95/65)

2 Overhead squat (95/65)

2 Burpees

3 Push Press (95/65)

3 Overhead squat (95/65)

3 Burpees

Saturday 150822 BEACH DAY!

“Beach WOD”

We will be hosting our Saturday workout in Huntington Beach. Come Join us at Tower #3 (south side of the Pier) for the WOD at  10 Am and then BBQ and Bon Fire to follow! Friends and Family Welcome! Follow Link for a better picture of the Tower Map http://www.grouphicks.com/TowerLocations_2009_NEW.pdf

Tower Map

 

Skill/Strength:

10 Min EMOM

MIN 1 50 Yd Soft Sand Sprint

MIN 2 50 Yd Bear Crawl

 

Conditioning:

“Run Swim Run”

2 Rounds For Time:

Run (Tower and Back)

25 Air Squats

15 Pike Burpees

Swim (Buoy and Back)

15 Pike Burpees

25 Air Squats

Run (Tower and Back)