WOD: Daze
Skill: Pick 1 - Front Squats, Back Squats, Dead lifts 5x5 with PR option
6 Rounds for time.
18 Wall Balls (20#/14#)
12 Pull Ups
2 Bear Crawls
Focus on posture and positioning. Break 'em up into manageable sets.
Joey - 15:18 Rx
Michael C. - 14:46 10#
Vanessa - 20:01 14#
Joobin - 19:23 Rx
Lindsay Z. - 16:56 14#
Orlando - 20:13 20#
Regina - 17:04 Mod
Kody - 16:31 Rx
Teria - 19:17 12#
Megan - 18:40 Rx+
Adam - 17:45 Rx
Mason - 19:09 Rx
Angela - 19:25 12#
Ryan - 18:31 Rx
Mike R. - 21:09 20#
Jessica He. - 19:29 12#
Heather - 17:57 12#
Tara - 23:37 Rx
Jen D. - 27:40 14#
Ronak - 19:44 14#
Danny - 13:29 Rx
Kathryn - 16:38 Rx
MacKenzie - 13:27 Rx
Cross - SPT
Fernando D. - 13:51 Rx
Joe - 14:29 Rx
Nicole - 18:53 14#
Roheet - -- Mod
Maira - 18:05 14#
Brenda D. - 18:53 14#
Bob - -- Mod
David - 17:12 Rx
Kristine - 23:58 14#
Gaylene - 18:49 16#
Carmen - 15:36 12#
Karen - 24:22 10#
Sara - 19:22 12#
Jenna - 21:52 14#
Danielle - 22:53 14#
Delilah - 23:13 12#
Tom S. - 15:36 Rx
Natalie - 19:47 14#
Stephanie - 18:21 12#
Mark - 19:14 Rx
Sean O. - 14:21 Rx
Sean L. - 22:00 16#
Rick - 22:45 16#
Leslie - 22:42 14#
Yajaira - 38:39 12#
Maria - 22:43 14#
Ana - 23:51 12#
Mike T. - 18:59 Rx
Igdalia - 23:52 10#
Eddie - 22:46 Rx
Bernie - 15:10 Rx
Congrats to all those that PR'd today! Keep up the hard work!
Men Front Squat:
Kody - 245#
Joe - 355#
David - 265#
Tom S. - 265#
Men Dead lift:
Joey - 435#
Adam - 335#
Women Back Squat:
Stephanie - 143#
Women Front Squat:
Brenda D. - 133#
Women Dead lift:
Vanessa - 148#
Megan - 318#
Angela - 233#
Gaylene - 320#
Ana - 203#
Karen 163#
WOD: Wrecking Ball
Skill: KB Snatches - 5x10
20 Min AMRAP
15 Box Jumps (30"/20")
20 American KB Swings (32kg/20kg)
15 Knee to Elbow
200m Run
Timing is of utmost importance for the KB Snatches. Good punch and lockout!
Jenifer - 168 Reps 12kg
Steve P. - 166 10kg
Joobin - 177 24kg
Abby - 171 20kg
Orlando - 156 20kg
Jeron - 162 12kg
Regina - 255 Mod
Joey - 207 32kg
Michael C. - 207 10kg
Roheet - 208 20kg
Teria - 207 8kg
Gaylene - 181 20kg
Kody - 188 Rx
Corretta - 201 12kg
Kristine - 177 18kg
Guillaume - 161 14kg
Taylor - 207 32kg
Eric Sr. - 155 20kg
Ryan - 156 20kg
Mason - 163 24kg
Angela - 155 12kg
Jennifer P. - 176 10kg
Jaclyn - 207 10kg
Anthony - -- Mod
Steve V. - 145 Mod
Cross - 207 12kg
Ronak - 160 12kg
Nicole - 156 20kg
Tom S. - 171 Rx
Joe - 207 Rx
Cara - 155 12kg
Becca - 171 10kg
Fernando D. - 191 28kg
Karen - 207 12kg
Ram - 165 24kg
Bob - -- Mod
Sean O. - 183 24kg
Chase - 206 20kg
Sara - 208 12kg
Leslie - 191 14kg
Brenda D. - 207 14kg
Adrienne - 207 8kg
Emily - 145 8kg
Yajaira - 139 12kg
Irish - 191 8kg
Kaela - 139 18kg
Jason T. - 117 Rx
Maira - 207 12kg
Carmen - 208 10kg
Ana - 164 16kg
Jessica Hg. - 156 16kg
Fernando M. - 195 Rx
Amarjit - 176 20kg
Maria - 191 16kg
WOD: Bear Pig (Happy birthday to Abby and myself!)
Skill: Muscle Ups!
3 Rounds of:
6 Power Cleans (195#/135#)
30 Hollow Rocks
30 Double Unders
30 X-Fit Push Ups
Keep the bar close to the body on the way up, a strong high pull will help direct the bar to the front rack position.
Danielle - 16:52 115#
Jenna - 17:06 Rx
Joobin - 11:28 175#
Vanessa - 14:41 78#
Joey - 10:00 195#
Michael C. - 11:38 33#
Carmen - 12:39 63#
Kody - 13:32 165#
Brenda D. - 13:59 73#
Maira - 13:37 63#
Guillaume - SPT
Sara - 13:34 73#
Megan - 13:43 Rx+
Tom S. - 16:37 Rx
Abby - 11:44 103#
Mason - 16:12 135#
Ryan - 16:12 115#
Adam - 19:23 165#
Jessica He. - 14:38 73#
Becca - 11:47 63#
Jaclyn - -- Mod
Fernando D. - 19:15 Mod
Megan - -- Mod
Heather - 10:23 63#
Sean O. - 11:07 135#
Bob - -- Mod
Roheet - 16:09 115#
Dennis - -- Mod
Jake - -- Mod
Joe - 10:12 Rx+
Cara - 15:49 Mod
Anthony - -- Mod
Jovany - 17:08 85#
Patricia - 19:35 33#
Steve V. - 18:22 Mod
Nicole - 11:23 103#
David - 15:40 Rx
Aaron - 14:40 135#
Chase - 13:45 115#
Alex - 16:35 115#
Mark - 16:59 Rx
Stephanie - 12:15 73#
Delilah - 14:46 53#
Chris T. - 18:17 135#
Natalie - 13:17 63#
Amarjit - 13:38 115#
Ram - 12:19 125#
Marika - 17:13 63#
Mike T. - 17:50 135#
Rick - 15:28 115#
Jason T. - -- Mod
Tim - 20:24 Rx
Lindsay Z. - 16:34 Mod
Maria - 15:07 93#
Igdalia - 17:40 25#
Taylor - 19:57 Rx
Nicole S. - 13:42 10#
Karen - 15:54 53#
Fernando M. - 17:54 175#
Charise - 12:34 85#
Rich E. - 11:58 95#
WOD: Omar
Skill: L-Holds - Ground, Bar, Rings
1 Round.
10 Thrusters (95#/65#)
15 Bar Facing Burpees
20 Thrusters
25 Bar Facing Burpees
30 Thrusters
35 Bar Facing Burpees
Pace yourselves! 25 Min Cap, although if you stay moving you should finish with time to spare. Full Squat and Full Extension overhead.
Orlando - 23:19 Rx
Regina - 11:51 Mod
Eric Sr. - -- Mod
Kristine - 20:24 53#
Joobin - 15:44 Rx
Jenifer - 125 Reps 53#
Steve P. - 22:21 65#
Jenna - 14:22 Mod
Joey - 13:55 Rx
Roheet - 23:16 95#
Courtney - 20:31 33#
Taylor - 21:38 Rx
Kody - 14:22 Rx
Vanessa - 18:11 Rx
Emily - 17:43 10#
Adrienne - 17:48 35#
Ken - 19:00 65#
Tom S. - 18:45 Rx
Gaylene - 19:18 Rx
Mason - 19:12 95#
Jessica He. - 20:31 63#
Bernie - -- Mod
Anthony - -- Mod
Heather - 16:43 48#
Becca - 18:28 48#
Jaclyn - 14:18 48#
Megan - 10:29 Rx
Dennis - 16:43 Rx
Joe - 12:34 Rx
Jake - -- Mod
Angie - -- Mod
Maira - 16:16 43#
David - 15:49 Rx
Aaron - 14:35 Rx
Carmen - 15:03 53#
Sean L. - 22:52 65#
Mark - 23:07 Rx
Stephanie - 16:36 53#
Jennifer P. - 17:47 35#
Brenda D. - 16:55 53#
Leslie - 18:43 Rx
Martin - 14:58 Rx
Delilah - 20:42 53#
Nicole - 20:16 Rx
Yvonne - 21:08 53#
Kyle - 15:25 Rx
Irish - 19:37 43#
Tyler M. - 18:17 Rx
Yajaira - 24:55 43#
Tim - 14:30 Rx
Nick Bre. - 11:03 Rx
Jason T. - -- Mod
Monike - 24:18 Mod
Jessica Hg. - 18:49 33#
Fernando M. - 17:35 Rx
Maria - 21:18 53#
Kaela - 113 Reps 53#
WOD: F4 Phantom
Skill: GHD work
3 Rounds
8 Tire Flips
40 Double Unders
20 X-Fit Push Ups
20 Wall Balls (20#/14#)
Happy Father's Day to all of our Myo dads out there! Enjoy the rest of the weekend!
Kyle - 17:05 Rx
Orlando - 15:42 20#
Regina - 11:01 Mod
Jeron - 17:57 16#
OJ - 12:45 16#
Bernie - 14:10 Mod
Ernie - 14:27 Rx
WOD: See ya
Skill: Handstand Practice - 10 mins.
1RFT.
75 Pull Ups
800m Run
50 Sit Ups
800m Run
25 Dips
800m Run
Get outside and enjoy this great California weather!
Joobin - 25:49 Rx
Eddie - 31:39
Jenna - 20:32
Kody - 18:53 Rx
Nick Bre. - 20:04
Subhi - 24:38
Justyn - 31:26
Nicole - 23:29
Irish - 26:11
Tim - -- Mod
Jason R. - 27:52
Jason G. - 26:53
Vanessa - 19:08
Delilah - 26:03
Maria - 23:57
Jason T. - -- Mod
Tom S. - 16:25
Anthony - 24:36
Dennis - 23:12
Mike T. - 22:21
Elisa - 27:33
Danielle - 23:24
Jenna - -- Mod
WOD: Lucky Day
Skill: Pistol Squats 5x8
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Burpee Box Jumps (24"/20")
Toe to Ring
Back Squats (135#/95#)
Keep your heels down!
Subhi - 23:51 Rx
Carmen - 17:23 83#
Igdalia - 16:41 25# (8)
Ana L. - 21:57 Rx
Leslie - 23:08 Rx
Joobin - 17:51 Rx
Maira - 22:22 63#
Regina - 18:03 Mod
Orlando - 27:33 135#
Jeron - 31:29 65#
Gerard - 25:59 Rx
Kody - 15:16 Rx
Eric Sr. - 25:35 95#
Joey - 13:48 Rx
Sara - 19:08 Rx
Megan - 13:14 Rx+
Mason - 18:35 115#
Adrienne - 20:20 73#
Taylor - 18:42 Rx
Dennis - 10:45 Rx
Eddie - 22:02 Rx
Tom S. - 18:46 Rx
Bob - 15:08 65#
Jennifer P. - 15:54 43#
Brenda D. - 20:22 Rx
Joe - 13:10 Rx+
Anthony - 12:34 Rx
Aaron - 10:44 Grace 155#/14:42 135#
David - 8:56 Grace 155#/15:59 135#
Delilah - 19:33 73#
Gaylene - 16:51 95#
Kristine - 20:49 Rx
Chase - 13:24 Rx
Maria - 20:10 93#
Robert - 15:41 Rx
Ram - 16:57 Rx
Mike T. - 17:01 115#
Steve P. - 19:28 105#
Jenifer - 17:41 73#
