Wednesday, 1-28-15
Today… 8 and 9 am classes, regular pm classes.
Strength:
Snatch grip Push Press
8×3
Snatch 8×3
Build to a max 3 rep effort
7 Min AMRAP
10 Wall Balls 20/14
30 D/U’s
Today… 8 and 9 am classes, regular pm classes.
Strength:
Snatch grip Push Press
8×3
Snatch 8×3
Build to a max 3 rep effort
7 Min AMRAP
10 Wall Balls 20/14
30 D/U’s
Skill – Power Snatch Five rounds on the 3:00 interval for max reps of: 400m Row Power snatches, 95# (65#) Rest 1:00 You must complete one 400m row each round and your score for the round is the number of power snatches you complete with the remaining time. Spring Salad …
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…
Stay tuned for delays or closings…following Center Moriches schools. Skill Work HSPU, D/U, Pull Ups, Muscle Ups 3 RFT 15 Thrusters 115/85 (95/65) 10 Ring Push Ups 15 Box Jump Overs 24″20″ *12 Min Cap* *Pick a weight to go unbroken on thrusters.*
Strength/Skill – Snatch Grip Dead lift + Hang Snatch x 5…..Squuuuuuuat Snatch. 5RFT with a 20min cap 10 strict knees-to-elbows 20 one-legged squats, alternating 30-foot handstand walk
Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! The Other Total 1RM Weighted Pull Up 1RM Bench 1RM OHS 10 Min to establish 1 RM for each movement
Strength: 12 Min EMOM 3 OHS @ 60% 1 RM Tabata :20on / :10off x 8 KBS Air Squat Pull Up Sit Up