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 x Up to 10 TnG Hang power Snatches 115/75 or 45-60% of 1RM
For Time with a 15 min cap
1-2-3-4-5-6-7-8-9-10…. HSPU
10-20-30-40-50-60-70-80-90-100…. DU’s
1-2-3-4-5-6-7-8-9-10… SDHP 95/65
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. PARTNER WOD 30 min AMRAP 20 Box Jumps 25 KB Swings 53/35 30 Pull…
800m Run 40 Burpees to Target 60/45 Cal Row 30 Bar facing Burpees 40/30 AAB 20 Burpee Box Jumps
Strength: 5X5 Bench press For time: 100 d/u 21-15-9: Wallballs (20/14) Chest to Bar Pullups 100 d/u
5X3 Paused Front Squat (3 count pause in rock bottom) – heavy. 4X5 Dips – 15 min AMRAP 20 Front Squats (no rack) 135/95# 3 Wall Climbs 15 Front Squats (no rack) 155/105# 3 Wall Climbs 10 Front Squats (no rack) 175/115# 3 Wall Climbs 5 Front Squats (no rack) 195/125# 3 Wall Climbs
Strength: Hang Power Clean + Hang Squat Clean 5-5-3-3-2-2 2 Rounds for time of: 600m run 60 Ft Handstand Walk / 30 Shoulder Taps 40 Push-ups 20 Overhead Squats 95/65
No 5AM Class today! Strength: weighted push ups 5-5-4-4-3-3-2-1 Tabata Box Jumps 24/20 S2O 135/95 T2B Wall Balls 20/14 with 1 min rest between exercises