Monday, 3-17-19
6 sets of:
2 High Hang Sq. Cleans (power pos) + 2 Mid Hang Sq. Cleans (above knee) + 2 Low Hang Sq. Cleans (below knee)
Every 4:00 for 24:00 complete:
75 D/U 2:1
12 Deadlifts 135/95
9 Hang Power Clean 135/95
6 Push Jerk 135/95
6 sets of:
2 High Hang Sq. Cleans (power pos) + 2 Mid Hang Sq. Cleans (above knee) + 2 Low Hang Sq. Cleans (below knee)
Every 4:00 for 24:00 complete:
75 D/U 2:1
12 Deadlifts 135/95
9 Hang Power Clean 135/95
6 Push Jerk 135/95
Strength: Back Squat – 2×10 @ empty bar 3×5 @ 50, 60, 65% 2×3 @70, 75% For time: 1000m Row/800m Run then…3rds 25 Pull Up 7 S2O 135/95
Snatch, from the mid hang 65%x2, 75%x2, 80%x3 3-6-9-12-15-18-21 Wall Ball 20/14 Pull Up Each Round begins with 200m Run *20 min Cap*
W.O.D. Three rounds for time of: Run 400 meters 15 Pull-ups 50 Squats 15 Pull-ups Cool Down: Hold a handstand for a total of five minutes. Steve “The Stud” Hromada set a new “Karen” record last night of 6:15!!!!! Way to go Steve!!!!!!!!!!!!!!!!
Strength/Skill – Push Press 5-5-3-2-1 7 min A.M.R.A.P. 5 – Power Snatches 95/25 10 – Ab -Mat S/U’s 15 – K.B.Swings 70/53 Rest one min. 7min A.M.R.A.P. 5 – Pull-ups 10 – Push-ups 15 – Squats (Everybody will have a medicine ball)
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…
Strength/Skill – Hang Squat Snatch 3-3-3-3-3 21-15-9 O.H. Squats 95/65 Push-ups (Hand Release) KB Swings 53/35 The 9 foods the U.S. Government is Paying you to Eat article via The Atlantic In 2009, the federal government spent $12.3 billion in payments to America’s farmers. The number was cause for celebration, and not only among the…