This week we are collecting supplies to send to Mwanza, Tanzania via the organization MENDING KIDS. We 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
-then-
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
