June 2020

June 6 . 17 . 20 Mobility Class 930 am today – bring your own towel / mat please “The Decent “ For time 800m Row/ ski or 1. 5 mile bike 40 KBS 20 Pull ups 600m Row / ski or 1 mile bike 30 KBS 15 pull ups 400m Row / ski or […]

June . 16 .20 A.. 10 – 8 – 6 – 4 – 6 – 8 – 10 building Relay Races 400m 2 x 250 3 x 100 2 x 250 400m

WOD 6 . 15 . 20 MOBILITY CLASS IS STARTING BACK – please bring your own mat WEDNESDAY 930 FRIDAY 930 ” Deadlift Chorus “ 15 min amrap or 5 rounds 5 Deadlifts 225 / 155 10 dips 5 deadlifts 20 pistols ( scale with lunges in place )

June 12 , 2020 AMRAP 12 2 Rounds 10 squat cleans 135 / 85 10 lateral burpees over the bar straight into AMRAP rest of the time 6 squat cleans 165 / 105 12 lateral burpees over the bar

June 11 , 2020 10 KB Deadlift ( 2 KBS ) 100m sprint Rest 1 : 1 x 3 rounds 5 single arm kb split Jerk R 5 single arm kb split jerk L 100m sprint rest 1 : 1 x 3 rounds each 15 American Kb Swings 100m sprint res1:1 x 3

JUNE 10 , 2020 6 min AMRAP 5 bar muscle ups or 10 burpees pull ups 15 wall balls rest 3 min 6 min amrap 15 wall balls 15 / 12 cal row rest 3 min 5 bar muscle ups or 10 burpee pull ups 12 / 15 cal row Score each AMRAP independently.

JUNE 9 , 2020 4 rounds for time 2 tire flips ( you can share the big tire ) 100m farmer carry 2 kbs 250m wall ball run 400m run

Workout 6 . 8 . 20 7 Rounds for max reps 1 min Max cal Bike 10 – 12 cals 1 min max shoulder to over head 10 reps each arm DB 1 min overhead walking lunge with a plate locked out overhead 10 steps Rest 1 min

6 . 5 . 20 City of Moorpark has requested that we workout outside only till we get formal guidelines. The city found us a loophole to open up and in return they requested we do them a favor and only do group classes outside. The guidelines are coming very soon according to the State

6 . 4 . 20 21 – 18 – 15 – 12 – 9 – 6 – 3 Toes to bar wall ball 3 snatch after every round 95 / 65