Dec 10

EST Holiday WOD and Social Friday Dec 19th @ 6pm

Strength

A1. 3 x ME Handstand Hold (2:00 Max)

A2, 3 x 20 Hip Ext.

MetCon

3 Rounds of:

15 Power Clean (155/105)

25 Push Up

Dec 9

Strength

3 x 5 Front Squat

MetCon

15:00 AMRAP

5 C2B Pull Up

10 Sit Up

15 Goblet Squat

Dec 7

Christina taking EST to the summit of Gros Piton!

Strength

4 x 3 Press

MetCon

Teams of 2:

100 KB Swing

100 Burpee

Dec 5

A1. 3 x 5 Press (1:00 Rest)

A2. 3 x ME Ring Row (1:00 Rest)

B1. 3 x 15 UB Wall Ball (1:00 Rest)

B2. 3 x 10 Fast Burpees (1:00 Rest)

Dec 4

Kent killing some weighted push ups.

Strength

Hang Clean - Heavy Single

MetCon

4 Rounds of:

10 Front Squat 

10 Toes To Bar

10 Jerk

(155/105)

Dec 3

Strength

A1. 4 x 10 BB Ab Rollout

A2. 4 x 10e Single Leg Deadlift

MetCon

5 Rounds of:

15 KB Swing (1.5/1)

10 Broad Jump (4'/6')

Dec 2

Mike competing at the Athlete Events!

Strength

3 x 6 Back Squat

MetCon

EMOM for 12:00

Evens: 5 L-Pull Up

Odds: 10 Push Up (Tight Body)

Cash Out

50 Cal AQAP Row or Airdyne