We have LOTs of outdoor workout space

WODs for Oct 23rd-28th 2017

This week we are collecting supplies to send to Mwanza, Tanzania via the organization MENDING KIDSWe will collect over the counter medicines like children’s liquid Tylenol (and generic equivalent) as well as antibiotic ointment and toothbrushes. Mending Kids is a surgical mission helping kids from all over the world to receive life-saving procedures. Many families in a Malibu have hosted kids who have undergone procedures in Los Angeles hospitals. Thanks for helping!

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
For time, complete:
50 calorie row
25 pull ups
75 overhead squats (20/15kg barbell)
25 pull ups
50 box jumps (24/20″)
Post time and scaling to chalkboards/journals

Monday 5pm STRONG Specialty Session

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Four rounds each for time of:
Front squat, 6 reps (60% 1RM) immediately followed by
20 second assault bike sprint for calories
Rest as needed between rounds
Post load and number of calories for each round to chalkboard/journals

Tuesday 5pm Open Training Hour

Wednesday’s WOD at 7 and 9am and again at 4 and 6pm
4 rounds, each fort time of 800m run
Rest as needed between rounds
Post each run time to chalkboard/journals

Wednesday 5pm Gymnastics Specialty Session

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 15 minutes of:
4 bar muscle ups
6 Turkish get ups (45/30# DB)
8 elevated DB push ups (feet on 25kg plate)
Post rounds, remaining reps, and scaling to chalkboard/journals

Thursday 5pm Open Training Hour

Friday’s WOD at 7 and 9am and again at 3 and 5pm
Every minute on the minute for 10 minutes of:
Legless rope climb, 1 rep
Post number of reps (and modification) completed within the one minute time cap
Four rounds for time of:
8 DB push press (50/35#)
4×8 ft DB walking lunge (same DB as above)
32 air squats
Post time and load to chalkboard/journals

Friday 4pm Open Training Hour**
NOW OPEN on Fridays at 4pm -we will test it out for a while to see how it goes

Saturday BIG WOD- the 9:30am usual partner/team experience

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