Saturday, November 27th 2010
W.O.D.
4 Rounds for time:
30 Double Unders
20 Walking lunges (45/25lb. plate)
10 Power cleans 185/135 135 /95 95/45
W.O.D.
4 Rounds for time:
30 Double Unders
20 Walking lunges (45/25lb. plate)
10 Power cleans 185/135 135 /95 95/45
For time: 60 Goblet Squats 50 Burpee Ball Slams 40 WallBalls 30 Pull-ups 200m Sprint 10 Bar Muscle Ups Burpee Ball Slam Extra Credit Krypto’s Killer Core: 4 Rounds 25 Situps 25 V-Sits 25 L Crunch 25 R Crunch
For time: 50 D/U’s 20 deadlifts, 255 lbs (155 lbs) 20 power cleans, 165 lbs (105 lbs) 20 power snatches, 115 lbs (75 lbs) 50 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…
Strength: Push Press 70%x5 75%x5 80%x3 85%x3 X2 5RFT Row 250m 20 Wall Balls 20/14 20 KBS 53/35
NO 8 OR 9 AM CLASSES TODAY Strength/Skill – Hang Power Clean 5 RFT 4 Burpee Deadlifts 135/95 3 Burpee Power Cleans 2 Burpee Squat Cleans 1 Burpee Squat Clean & Jerk
Today 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. “12 Days of Christmas WOD” 1 50m Sprint 2 Snatches 3 Wall Balls 4 Hang Squat Cleans 5 Bar Burpees 6 Squat Jumps 7 Box Jumps 8 Kettlebell Swings 9 Toes to Bar 10 Thrusters 11 Situps 12 Pistols (each leg) RX…