WOD / Monday, August 27

Congratulations to all our athletes that competed this weekend at the SGV Throwdown!

Mobility 
1:30 Squat Hold

Strength/Skill
Squat Clean Thruster: Build to a 1-rep max

Rest, then...

3 rounds for time of: 
15 Thrusters, 95lbs/65lbs
15 Burpee Box Jump Overs, 24”/20”
15 Calorie Row

Beach Muscles 
3 sets of: 
15 Hip extensions 
12 Strict DB Shoulder Press
10 Hammer Curls

Competitors

1. Strength/Skill
2. WOD fast fast fast 
3. Aerobic 2 sets of: 3 x 500m; Rest 1:30. Rest 3:00 between sets 
4. Gymnastics 5 sets of: 3 Weighted Pull-ups 5 Strict Pull-ups 7 Kipping Pull-ups Rest 2:00

CFLV Weightlifting
1. Snatch 
(80-85%/2) x 5
2. Clean Pull
(110%/2) x 3
3. Back Squat
Work up to a 3RM, add 2-5kg over wk 1, then do 90% of that 3RM for 3 Reps x 3 Sets
4A. Dumbbell Press
8 Reps x 3 Sets
4B. GHD Sit Ups
10 Reps x 4 Sets

Rocco Di Jerlando