Wednesday – 6/1/22
A: 5.5.3.3.1.1.1 Thrusters adding weight each round
B: 3×1 Front Squat @ 95%
C: Tabata Hollow-holds then Tabata L-sit (with a plate)
A: 5.5.3.3.1.1.1 Thrusters adding weight each round
B: 3×1 Front Squat @ 95%
C: Tabata Hollow-holds then Tabata L-sit (with a plate)
Gabe 2022
Warm-up:
500m Row (easy)
10 minutes foam roll
10 minutes dynamic stretching
AMRAP 10 (as many rounds possible in 10 minutes)
10 Slam Balls or KB Swings
10 Double unders
10 Sit-Ups
10 Air Squats
10 minutes static stretching when finished
Sgt. Gabriel Guzman
WOD will start at 9am.
Please join us for a Memorial Day gathering – 1pm at LCF.
Bring some meat, a side dish and/or drinks.
Oh, and a chair.
BBQ will be hot and there are rumors of carne asada….
“SGT Gabriel Guzman”
4 rounds for time:
400m Run
25 Push Presses (95/65)
25 Burpees
25 Sumo Deadlift High Pulls (95/65)
25 Sit-ups
Open Gym 9-11am
“Fight Gone Bad”
3 Rounds for total reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
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