The first Open Wod gets released this Thursday @8PM. Come watch it live with us, and then cheer ESM Varsity LAX as they do 15.1!!
We will be judging all the Open Wods Saturdays beginning at 10AM. No Regular 10AM class. If you can’t make it, please make arrangements a head of time.
Strength: 4 x Up to 10 TnG Hang power Snatches 115/75 or 45-60% of 1RM
For Time with a 15 min cap
1-2-3-4-5-6-7-8-9-10…. HSPU
10-20-30-40-50-60-70-80-90-100…. DU’s
1-2-3-4-5-6-7-8-9-10… SDHP 95/65
“KLEPTO” 4RFT 27 Box Jumps 24/20 20 Burpees 11 Squat Cleans 145/100 U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military…
Workout of the Day Strength/Skill Five sets of: Hang Power Snatch + Power Snatch + Overhead Squat Rest as needed “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps Repeat for a…
“Mile Gone Bad” Run 400 meters25 Wall Balls (20/14)25 SDHP (75/55)25 Box Jumps (24/20″)25 Push Press (75/55)Run 400 meters25 Wall Balls 25 SDHP 25 Box Jumps25 Push Press Run 400 meters25 Wall Balls 25 SDHP 25 Box Jumps25 Push Press Run 400 meters
Strength/Skill – Snatch 2-2-2-2-2 Then every minute on the minute for 10 Minutes 1 Snatch + 1 OHS at 75% of heaviest 2 rep snatch…… 400m run
Strength/Skill : Overhead Squat 8-8-8 (sub-maximal load) Drop Snatch 5-3-3-2-2-2 3 Rounds: 5:00 ON / 1:00 OFF 7 Bar muscle ups/Ring muscle ups/C-2-B Pull ups/Strict pull ups 30 Double Unders
Please make sure you reserve your spot for the Jolly 51 on May 12th. Mandatory donation is $20.00. JC’s that night…. E2MOM for 12 min 3 Tempo Back Squat + 1 Back Squat tempo= 42X2 *4 second descend, 2 second at bottom, explode up, 2 second hold at top* (The 2 second hold at…