Friday & The Weekend; Feb 6-8

Friday & The Weekend; Feb 6-8

Friday & The Weekend; Feb 6-8

This weekend at the box!

1. Row Like a MoFo is ON this Sunday at 11am as part of our monthly Sunday Skillz classes!

-And full schedule all weekend including 2 MAP classes on Friday 9am Open Prep Saturday 10am Team/Partner WOD & Barbell Strength at 11am Saturday + The Energizer at 10am Sunday followed by Row Like a MoFo at 11am.

2. High Voltage at the LA Fit Expo in the LA Convention Center! Come on out Sunday to watch Katie Tarah House & Dan compete together & represent our Community!

Their heat times are;

WOD 1: 10:25 am
Floater: 11:40 am
WOD 2: 1:43pm

3. Next Saturday – “Sweat with your Sweets” at 10am Team WOD!

Bring your person or hopeful person with you to this awesomely themed partner workout!

——————————

Friday’s Training;

Fitness/Performance/Sport

A. Power Clean & Push Jerk
One rep every minute for 10 min working up in weight

F; 2x Hang Power Clean + 2x Push Press

[scale to just 3x push press]

P: 50 60 70 80 85% across
S: 50 60 70 80 85 85-90% sport

B. Thruster & Pull Up
5 min AMRAP
S: 6x Thruster 6x CtB [100/65#]
P; 6x Thruster [100/65]6x CtB Pull Ups
F: 6x DB Thruster 6x Jumping Pull Ups
rest 3 min

3 min AMRAP
4x Thruster & 4x CtB Pull Ups
S: 115/75
P/F: same # as abolve
rest 3 min

1 min AMRAP
2x Thruster
2x CtB Pull Up
[S: 135/85]

MAP; 7:30am + 5:30pm

4 min on 1 min off x3 rest 3 min repat;
1. 5x Slam Ball 10x Sit Ups
2. 5x Hand Release Push Ups 10x Striders [5 each leg]
3. 5x Pull Up 10x Wall Ball

And Saturday…

9am Open Prep; 

A. Muscle Up Transitions on rings

B. 14.4; 12 min AMRAP
60-calorie row
50 toes-to-bars
40 wall-ball shots 20 lb. to 10-foot target/14 to 9′
30 cleans 135/95
20 muscle-ups