Monday, 6-5-17
STRENGTH: WEIGHTED PULL UPS 6X3 increasing weight
ALTERNATE BETWEEN
10-9-8-7-6-5-4-3-2-1
THRUSTERS 155/115
20-18-16-14-12-10-8-6-4-2
HAND RELEASE PUSH UPS
STRENGTH: WEIGHTED PULL UPS 6X3 increasing weight
ALTERNATE BETWEEN
10-9-8-7-6-5-4-3-2-1
THRUSTERS 155/115
20-18-16-14-12-10-8-6-4-2
HAND RELEASE PUSH UPS
Warm-up: Three rounds of Modified Burgener WOD: Complete 5 rounds for time: 3 Hang power cleans (135/85lbs) 7 Front squats 9 Push press
Strength: Bench Press 5-5-4-3-2-2-1 5 min AMRAP 5 Thrusters 115/75 5 Box Jumps REST 3 min 5min AMRAP 10 DB/KB Snatches 5 HSPU’s 3 min REST 5 min AMRAP 5 Power Cleans 115/75 25 D/u’s
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…
Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Deadlifts 5 X 3 Reps @ 75% 4 RFT 400m run 10 KB Deadlifts 70/53 100′ Farmer’s Carry 10 KB Deadlifts 20 Burpee to Plate
Strength/Skill – 10 minutes to find your 1 rm C&J. Warm up good!!! AMRAP in 15 minutes: 5 HSPU 9 Hang Power Snatch (95#/135#) 12 Weighted Sit Ups 35/25
6X5 Weighted Pull Ups/Negatives 4X10 Weighted Push Ups 2X1 min Weighted Planks 12 min AMRAP 30 D/Us 10 Push Ups 8 Box Jumps 24/20 6 HSPU 4 Ring Dips 2 MU