Skill – Handstand Practice: 5 mins – Hollow Body
W.O.D – “AMRAP-a-rama!”
All rests are 2 mins. long
AMRAP in 4 minutes:
15 KB swings
10 K2E
Rest
AMRAP in 4 minutes:
20 Wall ball 20/14
250m Row
Rest
AMRAP in 4 minutes:
15 Push ups
10 Plyo lunges (ea)
Rest
AMRAP in 4 minutes:
15 Goblet squats
10 Donkey kicks
Rest
AMRAP in 4 minutes:
20 AbMat sit ups
10 KB deck squats
Kelly S. hitting the perfect squat…..her first on ramp too!!!
Strength/Skill – Snatch Balance Amanda 9-7-5 Muscle ups Snatch 135/95
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…
PHEEZY U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and…
Strength: Snatches 7×1 @75% Light weight and fast Power Clean + Split Jerk 1+1 @ 75, 80% 1+1 @ 85% X3 “Heavy Diane” 21-15-9 Deadlift 275/185 HSPU
10 Min EMOM3 Front Squats @ 70% Partner Wod 50-40-30-20-10DB Thrusters 50/35Burpee Pullups
Strength/Skill – Deadlift 15 mins to find 1 RM ( Write it in your folder!) 21-15-9 Reps for time: DB/KB Goblet Squats (45/30) L Arm DB/KB Push Press (45/30) R Arm DB/KB Push Press (45/30) KB Swings (53/35)