Deadlift
15-10-5-10-15
Goal is to be unbroken and TnG on each set.
Weights should/could be around 70-75-80-80-75%
Rest as needed between sets.
For Time:
400m Run
25 Weighted sit ups 45/25
200m Run
25 Burpee Box Jump Over 24″/20″
400m Run
25 Burpee Box Jump Over
200m Run
25 Weighted Sit Up
400m Run
*Scale as Needed*
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…
1000m Row Cindy 1000m Row Cindy: 5 Pull Ups 10 Push Ups 15 Air squats
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!!!!
Congrats to Katie for passing her level 1 Certificate!!!! Saturday, May 19th’s WOD is the Stan Wong 5K. We will have no classes at the gym. Meeting place is Newport Beach. Please register at www.stanwongfoundation.org for the race. Thanks Strength/Skill – Take 10-15 minutes to build to a heavy Jerk Take 10-15 minutes to build…
Saturday, May 19th’s WOD is the Stan Wong 5K. Meeting place is Newport Beach. Strength/Skill -Hang Snatch 3-3-3 Snatch 1-1-1 21,15,9 rep rounds for time: Snatch – 80% of 1 RM Chin ups COVP (Chin over vertical plane)
Strength/Skill – Thrusters 5-5-5-5-5 4 R.F.T. 20 – O.H. Walking Lunges w/ bar 45/30 20 – T2B 200m – Sandbag Run 40/20