Strength:
Back Squat
4X5 @ 75%
95-lb. thrusters, 30 reps
20 GHD sit-ups/ weighted sit ups 35/25
400-meter row
115-lb. thrusters, 20 reps
30 GHD sit-ups/ weighted sit ups
400-meter row
135-lb. thrusters, 10 reps
40 GHD sit-ups/weighted sit ups
400-meter row
Don’t forget to sign up for Murph and the BBQ May 25th. Strength: OHS 5 @65% 5 @75% 5+ @85% of 1RM(Trying to max out reps here. Need to hit at least 5.) 3 R.F.T. 2 – Rope Ascents 6 – Man Makers 45/25 10 – Sumo Deadlifts 115/75
Strength/Skill – Clean High Pulls Two rounds of: AMRAP in 2 minutes of: Power clean, 135#/95# rest one minute, then… AMRAP in 2 minutes of: Front Squat, 135#/95# rest one minute, then… AMRAP in 2 minutes of: Shoulder to overhead, 135#/95# Rest two minutes before 2nd round; combine reps from both rounds and total for…
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: Alternating…
Warm up: 3 RDs at easy pace 5 Ring Rows 10 Sit Ups 10 Lunges 30 D/U 10 RFT: 5 Strict Pull Ups 10 DB Movement 70/50 15 GHD (weighted sit up 25/15) Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees Round 3 – Dumbbell Power Cleans Round 4 – Dumbbell Bench…
I have Tribal Game’s Tickets. Please see me if you pre-ordered. 7 RFT: 40 D/U 10 Burpee Broad Jumps 3 Deadlifts 275/205 100m Farmers Carry 45/30
W.O.D. 5 RFT Shuttle Run -Sprint 30′ x 4 lengths 95/65lb 75/55lb Sumo Deadlift High Pull x 9 55/35lb 40/25lb KBS x15 Squats x21 The intro is a little cheesey “OK boys and girls”, but the student does a great demo!!!