Wednesday, July 23, 2014


Wednesday Skill Work and a nice AMRAP!

Read "CHERRY PICKING" in Words of the Week.

Words of the Week image

ANNOUNCEMENTS AmpFam Summer Events: View all Amp social events HERE.


"Biggest Loser" 5K: Sunday, August 3. $30 in Chicago. Details here.

WEDNESDAY Skill Work Handstand Push-ups [YouTube] Hollow Rocks [YouTube] Candlestick Roll to Pistols [YouTube]

Every minute for 12 minutes: Minute 1: 3-6 Strict Handstand Push-ups (Beginners, 20 second handstand hold) Minute 2: 2x10 Hollow Rocks, rest 10 seconds in between Minute 3: 4-8 Candlestick Roll to Pistols (Beginners, one foot negative to two feet up)

Conditioning AMRAP in 14 Minutes: • 5 Deadlifts (#275/155) • 10 Bar Facing Burpees • 20 Overhead Walking Lunges (#45/25 plate)

Candlestick Rolls