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E3MOM 24
Row 250
1 Snatch
Score is heaviest Snatch. Athletes increase weight for every 3 min interval if they make their lift at the selected weight. If a lift is missed, athletes may attempt it again as many times as they would like in the 3 min interval.
Core Strength Development
3 Rounds
10 Ring Push Ups into max Ring Plank Hold (Fx: 7 Ring Push Ups)
Rest 1-2 min between rounds.
Scale to push ups and plank hold on the ground.
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.
