Strength/Skill – 8 min. EMOM – Even min. – 1 Clean Dead Lift- 1 Hang Clean 115/85
odd min. – 20 d/u’s or s/u’s – no scale – 8 push-ups H.R.
21-15-9 reps for time of:
135-lb. cleans
Ring dips
Post time to comments.Let’s hear it!!!!
Warm up: 2RDs at easy pace 10 BB Deadlifts 10 KBS 10 Box Jumps “The Don” For time: 66 Deadlifts, 110/80 66 Box jump, 24/20 66 Kettlebell swings, 53/35 66 Knees to elbows 66 Sit-ups 66 Pull-ups 66 Thrusters, 55/40 66 Wall ball shots, 20/14 66 Burpees 66 Double-unders *30min Cap* Skills in remaining time…
Good Friday hours: 8 and 9AM, 4 and 5PM. CLOSED EASTER SUNDAY!!! STRENGTH: 9 MIN EMOM MIN1: 30 SEC ALT PISTOLS MIN2: 30 SEC HSPU MIN3: 30 SEC PULL UPS ALTERNATE BETWEEN 10-9-8-7-6-5-4-3-2-1 POWER CLEAN 185#/125# 20-18-16-14-12-10-8-6-4-2 HAND RELEASE PUSH UPS
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/Skill – 5 x 1 P.J. + 1 Split Jerk For Time 10,20,30 yd shuttle 21 Back squats Rest 1 MIN 10,20,30 yd shuttle 18 Thrusters Rest 1 MIN 10,20,30 yd shuttle 15 Overhead squats Barbell 95/65 One minute rest is so the shuttle can be completed A.F.A.P.
Every 90 sec x 6 1 Hang Clean Pull + 1 Hang Clean High Pull + 1 Hang Power Clean Build to a heavy complex Every 5 min x 5 5 Bench Press heavy 50 Med Ball Twist 200m run Max distance farmers carry, as heavy as possible No rest between sets
In Teams of 3, complete: 3000m Row 200 Wall Balls 20/14 100 Power snatch 115/85 75 Ring Push Up 50 Burpee 25 M/U * Each group of 3 has a set of 53/35# KB that cannot touch the ground from the beginning of the wod, till the end. Penalty is an 800m Run w/ KB’s….