Thursday, 7-25-19

Strength: 6×2 Snatch Pull 100% of more of Snatch WOD: 8 Min AMRAP- 10 Thrusters 95/65 10 Box Jump Overs 24″/20″ 25 D/U Rest 3 Min 6 Min AMRAP- 25 D/U 10 Box Jump Overs 10 Thrusters 75/45

No classes Monday evening! Strength/Skill – 3X10 Deadlifts @ 70% – rest exactly 2:30 For time: 100 Double-Unders 50 Ab-Mat Sit-ups 40 (steps) Walking Lunges (front rack) 135/95# 30 Shoulder to OH 135/95# 20 HSPU It would be advantageous do some pull-ups or ring rows after this WOD. There is a lot of pushing here…

Strength/Skill – Deadlifts 5-5-5-5 1 Deadlift 1 round of jumping Cindy 2 Deadlifts 1 round of jumping Cindy 3 Deadlifts 1 round of jumping Cindy 4 Deadlifts 1 round of jumping Cindy 5 Deadlifts 1 round of jumping Cindy 6 Deadlifts 1 round of jumping Cindy 7 Deadlifts 1 round of jumping Cindy 8 Deadlifts…

WOD: Diane 21-15-9 Deadlift 225/155 HSPU Strength: 7×1 Split Jerk Technique or working up to 80-90% of 1 RM

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. There will be no regular 10AM class. If you can’t make it, please make arrangements for a different…

Tomorrow there is a run in the workout so please bring appropriate attire. Strength/Skill – Clean High Pulls 75%x3x2, 80%xx3x2, 85%x2 For time: 135/95 pound Thruster, 15 reps Run 200 meters 95/65 pound Thruster, 20 reps Run 400 meters 65/45 pound Thruster, 30 reps Run 800 meters