All are welcome to join Saturday March 20th from 10:00-11:00am at Ocean Park Beach in Santa Monica. Coach Vinny will be leading a DEUCE Breath and Exposure event that will be memorable, insightful, and link our performance breathing knowledge with exposure to the Pacific Ocean.
Note there is both a paid parking lot and meter parking available. The course is $45 for DEUCE Members and $60 for non-members. Here’s an outline of the day:
0-5: Welcome/Intro
5-15: Lecture
15-25: Open Water Knowledge & Safety Brief
25-35: Breathing and Movement Warm-up
35-55: Open Water Training
55-60: Wrap-up and Surf
Interested? ENROLL HERE!
3/12/21 WOD
DEUCE ATHLETICS GPP
16-16-16-16
Fat Gripz Double Kettlebell Walking Lunge
16-16-16-16
Fat Gripz Double Kettlebell Death March
Complete the following for time:
5-4-3-2-1 Single Kettlebell Cleans
5-4-3-2-1 Single Kettlebell Squats
5-4-3-2-1 Single Kettlebell Push Presses
1-2-3-4-5 Island Runs
DEUCE BACKLOT GPP
Complete 10 rounds for quality of:
12 Air Squats
15 Jump Squats
:60 Isometric Squat Hold
-Rest :90-
Then, complete 2 rounds for distance of:
4 Min Walking Lunges
-Rest :30-
4 Min Run
-Rest :30-
Then, AMRAP 2
Glute Bridges
DEUCE GARAGE GPP
Complete 3 rounds for quality of:
4 Push Presses + 6 Push Jerks
20 Alt DB Renegade Rows
Max (-2) Kipping Pull Ups
-Rest as Needed-
Then, every 3 minutes for 5 rounds, complete the following for time:
12 Toes-to-Bar
6 Deadlifts (275/185)
24 Double Unders
Then, AMRAP 5
Burpees