Thanksgiving 11-25-21

Turkey Trot Time! 

Recoil is closed today (and tomorrow)  for Thanksgiving! Join us 8am at Bolsa Chica Beach for our annual Turkey Trot! Friends and family welcome, run, bike, skate, walk... whatever you like! Meeting behind Jack in the box off PCH and Warner 8am! 

Categories WOD

Wednesday 11-24-21

Last Day of Thanksgiving Torture 🙂 

Warm Up:
Run or Row 800m
2 Rounds 
30 GHD Sit Ups 
20 Walking Lunges 
10 Ring Rows 

Strength: you pick the movement 
5-5-5-5-5

WOD:
AMRAP in 20 min 
2 Rope Climbs 
12 SA Devil Press (35/20#)
15 Hang Power Cleans (115/75#)
18 Toes To Bar 
Run 200m

Categories WOD

Tuesday 11-23-21

Day 2 of Thanksgiving torture! 

Warm Up:
1 Round
Run 400m
15 KB Swings 
15 Slam Balls 

Warm Up Power Clean


WOD:
For Time (35 min cap)
Buy In: Run 800m
2 Rounds 
30 Wall Balls (20/14#)
30 Sumo Deadlift High Pull (75/55#)
30 Box Jumps (24/20")
30 Push Press (75/55#)
30 Cal Row 
30 Push Ups 
10 Power Cleans (155/105#)

Categories WOD

Monday 11-22-21

The week of Thanksgiving is here... you know what that means... 3 tough workouts! 

Warm Up:
Run 800
1 Round
15 OH Squats (pvc)
20 Sit Ups 
10 Burpees 

Mobility:
45 Seconds each one 
Squat To Stand
Samson Stretch 
Wall Hinge 

WOD:
7 Rounds For Time
7 Handstand Push-Ups

7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (70/53#)
7 Pull-Ups

Categories WOD

Friday 11-19-21

No 5 am today! 

Warm Up:
Run 1 Mile 
15 Air Squats 
30 Sit Ups 

WOD:
OPEN GYM! 

Make up a workout you missed yesterday or create your own! 

This is your time to work on a lift or skill... PR maybe!??? Have fun! 

Categories WOD

Thursday 11-18-21

1 Week Until Turkey Trot! 

Warm Up:
2 Rounds 
Run 200m
5 Inch Worm with Push Up 
12 Slam Balls 

Group Stretching and Foam Rolling 

WOD:
For Time: (goodbye shoulders)
30 Shoulder Press (95/65#)
15 Bear Complex (db's 40/25 can link together) 
30 Pull Ups 
15 Bear Complex (db's)
30 Push Ups 
15 Bear Complex (db's)

Categories WOD

Wednesday 11-17-21

No 5am this Friday! 

Warm Up:
Run or Row 800m
2 Rounds 
10 Step Ups 
8 Burpees 
5 Strict Pull Ups 

Mobility:
Sup Trap Smash in OH 
Blackburn 
Banded Tricep Stretch 

Strength:
Zercher Squats 
10-8-8-5-5-5-5 
Superset with 
8 Russian KB Swings 

Bar Muscle Up Pratice:
1. Hollow Rock Hang 
2. Kipping Pull Ups 
3. Kipping C2B
4. Box assisted MU 
5 Muscle Ups attempts 

Categories WOD