Class Schedule Update: 7:30 pm WOD and Open gym cancelled.
Olympic Lifting Complex:
E2MOM 20
Power Clean + Hang Power Clean (ME)
Conditioning:
For Time:
30/25 Cal Ski Erg
30/25 Cal Assault Bike
30m Handstand Walk (Fx: 30 Shoulder Taps)
Post- WOD Finisher:
Barbell Quad Smash 2:00 min/leg
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Overview of The Week:
Monday: “Kalsu”
Tuesday: Clean Complex
Wednesday: E3MOM Row Snatch
Thursday: Front Squats
Friday: Deadlift
Saturday: Open Wod 15.3
Sunday: Push Press Complex
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Robert Kalsu (1945-1970) was an All-American tackle at the University of Oklahoma in 1967. He entered the army to fulfill his ROTC obligation in 1969. He served as a Second Lieutenant with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division in the Vietnam War. He was killed in action on July 21, 1970 by mortar fire near the Ashau Valley.
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Hero WOD:
“Kalsu”
For Time
100 Thrusters (135/95 lb)
EMOM 5 Burpees including 0:00
Post- WOD Finisher:
Couch Stretch 2:00 min/leg
“Diane”
21 – 15 – 9
Deadlift (225/155)
Handstand Push Ups
Compare: 1/8/2018
Join us for a fun day of gymnastics. We will cover all things handstand. From Handstand push ups to freestanding and walk. Parallettes and obstacle courses. Fee for members and $10 for drop ins. Lets get ready to have some fun.
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E2MOM 12
2 Back Squat@85-90%
3 Rounds
500m Row
100 Double Unders (Fx: 75 Double Unders)
10 Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
Rest 1 Minute after each round.
Join us for a fun day of gymnastics. We will cover all things handstand. From Handstand push ups to freestanding and walk. Parallettes and obstacle courses. Fee for members and $10 for drop ins. Lets get ready to have some fun.
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Ski Erg
50/40 Calories for time
Compare to 10/29/18
4 Rounds
Work 3:00/Rest 1:00
AMRAP
10 Push Jerk (135/95) (Fx: 95/65) (Rx+: 165/115)
3 Bar Muscle Ups (Fx: C2B) (Rx+: 5 Bar Muscle Ups)
Athletes pick up where they left off on each work period.
