Lets get Dirty!!
Filthy 50:
50 Box jump(24/20)
50 Jumping pull-ups
50 Kettlebell swings (55/35)
50 Walking Lunge
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, (20/14)
50 Burpees
50 Double unders
8 and 9:30am classes Monday. BBQ 1:30 For reps; 7 Min AMRAP 12 Weighted Sit ups 35/25 10 DB Snatches 50/35 rest 3 min 7 Min AMRAP 12 Deadlift 185/125 3 Wall Climbs rest 3 min 7 Min AMRAP 30 Box Jump Over 24″/20″ 20 KBS 53/35 10/7 AAB Cal
July 4th: 9AM class only…partner WOD Power Clean and Jerk 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1 x4sets (60%x3+1 = 3 cleans 1 jerk) 21-15-9 Power Snatch 75/45 DB Thruster 40/20 Ring Push Up
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…
FRIDAY 11/23 AM HOURS ONLY 6,7,8 & 9 A.M. ONLY. NO EVENING/PM CLASSES Strength/Skill – Snatch Drop/Balance 2-2-2-2-2 80% 21-15-9 One Arm O.H. D.B. Walking Lunges 45/25 (You can alternate arms) Power Cleans 135/95
No 5AM class. Strength: 1 1/4 Back Squat 6X3 The 1¼ squat is used to strengthen the bottommost part of the squat to aid in proper recovery position in the squat, clean or snatch. For Time: 100 D/U’s 1 Rope climb 90 D/U’s 2 Rope Climbs 80 D/U’s 3 Rope Climbs 70 D/U’s 4 Rope…
Strength – Thrusters 5-5-5-5-5 W.O.D. – 4 Rounds for Time Row 300m 30 Broad Jumps 25 Back Extensions 20 Deadlifts 205/155 Thrusters: Tips & Tricks A thruster is a simple movement really… a front squat and a press. This deadly duo packs quite a punch due to the range of motion it entails and stabilization…