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.
Back Squat with a 2 sec pause at the bottom.
5×5 @ 65-75% of 1RM
50 Thruster 95/65
40 T2B
30 DB/KB Snatch 53/35
20 m Overhead walking lunge 45/25
Warm up: 3 RDs 10 BB Snatch Grip Deadlift 10 BB Power Snatch 5 OHS 5 Hang Sq. Snatch E2MOM for 20 min (10 sets) Snatch pull + 2 hang power snatch + OHS + hang sq. snatch build to heavy complex 4 RFT: 5 bar M/U (15 pull up) 10 bar facing burpee 15…
BE PREPARED TO CLIMB ROPE. WEAR SOCKS. WE ARE RUNNING OUTSIDE, PROPER ATTIRE “Dae Han” Three rounds for time of: Run 800 meters with a 45 pound barbell 15 foot Rope climb, 3 ascents 135 pound Thruster, 12 reps Chris Spealler 17:46, David Leys 21:32. U.S. Army Sergeant First Class Dae Han Park, 36, of…
For time: 100 Double-unders Run 100 meters 15 foot Rope climb, 4 ascents Run 100 meters 135 pound Front squat, 30 reps Run 100 meters 100 meter Farmer carry, 70/45 pound dumbbells 70/45 pound Dumbbell snatch, alternating, 20 reps Run 100 meters
STRENGTH; 10 MINUTES ON THE MINUTE 2 BACK SQUATS AS HEAVY AS POSSIBLE 3RFT 50 DOUBLE UNDERS 40 WALL BALLS 20/14 30 WEIGHTED SIT UPS
With a partner complete: “Maupin” 4RFT- 800m Run 49 Push Up 49 Sit-Up 49 Squats *35min Cap* *Both partners run, reps are broken up however* U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades….
Strength: Death by Farmers Carry 53/35 Hang Power Cleans: 5X3 working up to a heavy triple AMRAP 9 minutes of: 9 Deadlifts 185/135 9 Push ups 9 Knees-to-elbows