Thursday, 9-6-18
Partner Row
2000m
22 min to Complete
4×10 Arnold Press
3x1min Hollow Body Hold
4×8 lat shoulder raises
4×20 DB Shrugs
4×10 front shoulder raises
3 RFT
400m Run
20 OHS 115/85
15 min Cap
Partner Row
2000m
22 min to Complete
4×10 Arnold Press
3x1min Hollow Body Hold
4×8 lat shoulder raises
4×20 DB Shrugs
4×10 front shoulder raises
3 RFT
400m Run
20 OHS 115/85
15 min Cap
Today is weigh-ins for the start of “The 30 Day Paleo Challenge” 4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – Hang Clean Pull 3-3-3-3 85% of 1RM of Power Clean With a Partner……. Run 800 Meters Deadlift Pyramid – 275/185 Run 800 Weighted Push-ups Pyramid – 25/15 Run 400 Meters…
Skill/Strength – KB Snatch 12 min A.M.R.A.P. 10 Deadlifts (125% of B.W.) 3 Wall Climbs
You win Phil….9AM today!!! Death by shuttle run Strict Press 3-3-3-3-3 reps Push Press 2-2-2-2-2 reps Push Jerk 1-1-1-1-1 reps Cleans 1-1-1-1-1
15 min to establish 10 rep max Deadlift 3RFT: 30/25 Cal Row 20 Box Jump Overs 24″/20″ 10 Deadlifts 275/205 *15 min Cap*
rength: Snatch Push Press + OHS (% based off of Snatch) 70% x5+1 75% x3+1 80% x3+1 85% x3+1 X 2 For Time: 80 D/U”s 4 Rds of Cindy 60 D/U’s 3 Rds of Cindy 40 D/U’s 2 Rds of Cindy 20 D/U’s 1 rd of Cindy Cindy= 5 Pull Ups, 10 Push Ups, 15…
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. Back Squat…