Wednesday – 2/1/23

5 rounds through circuit: (45 sec work, 15 sec rest/switch)
Hip extensions
Bar Muscle-ups (Scales: chest to bar, kipping pull-ups, body rows)
Cal Bike
Slam balls

Tuesday – 1/31/23

Our Open roster is filling out, but we need more ladies! Click here to register and get ready for the first workout to be announced on Thursday, Feb. 16. We will have group participation times (the most fun) as well as individual judging sessions available. Don’t miss out!

A: 6 Rounds of sled pulls to the grate and back (135/95)

B: Deadlifts: 4×6 up to 70% 1RM

C: 3-5 Super sets of:
15 Bent row
15 GHD Sit-ups (scale: weighted sit-ups)

Monday – 1/30/23

A: 18-16-14-12-10-8-6-4-2 reps for time of: (Cap: 13 minutes)
Dumbbell Clean and Jerks (50/35)
Cal Row

B: 5 rounds of 200m row
– 1 min rest between

Saturday – 1/28/23

Partner WOD – You go, I go each round:
40 rounds for time of:
4 Double DB Squats (rack position – 35/25 – use same weight for all movements)
3 Double DB Box Step-overs
2 DB Thrusters
1 Double DB Devils Press