Join us anytime between 10am and 3:00pm for our first annual “DogWOD” benefitting Atlanta Pet Rescue!
$15 minimum donation and ALL proceeds benefit the shelter!
For time:
75 Double Unders
65 Air Squats
55 Push-ups
45 Sit-ups
35 Box Jumps (24/20)
25 Wallball Shots (20/14)
15 Burpees
400 meter doggy run
A. Push Press 3 x 3 @ 80%
B. For time:
15 Split Jerks (135/95)
150 Double Unders
35 Pullups
150 Double Unders
15 Split Jerks (135/95)
C. 11:30 class is CANCELLED for Friday for fan installation. Sorry!
A. Full snatch plus 2 Hang squat snatches. 2 x 2 @ 80%
B. Complete as many rounds as possible in twenty minutes of:
10 Overhead Squats (95/65)
Run 400 meters
15 Wallball Shots (20/14)
Rx+ 135/95lbs
C. Running club meets at 5:30pm with Becky rain or shine
D. Check your emails for a reminder about Saturday’s DogWOD event!
A. 3 sets of 10 STRICT Toes to Bar
B. Five rounds for time:
15 Burpees over Kettlebell
10 Kettlebell Swings (70/53)
Sprint 200 meters
Rx+ 88/70lb kettlebell
C. Wednesday night barbell club meets during all 4 evening class times
A. Front squat 2 x 10 @ 65%
B. Three rounds for time:
24 Pistols (12 each leg)
15 Pull-ups
15 Dips
10 Handstand Push-ups
Row 500 meters
Rx+ 12 muscle ups, 15 hspu, row 1000 meters
A. Full Snatch 1 rep max. Take 15 minutes
B. For time:
40 Full Snatches. On every 5th minute perform a 400 meter run. Men use 115lbs, ladies use 75lbs.
Rx+ 155/110
C. Don’t forget to RSVP for Saturday’s DogWOD benefiting Atlanta Pet Rescue! For more details, visit the Facebook page
For time:
200 meter sand bag run
10 Tire Flip + Jump throughs
20 DB Hang Squat Cleans (35/25)
30 Pull-ups
40 Sit-ups
30 Yard Standing Broad Jump
20 Burpees
10 Pistols each leg
200 meter sand bag run
NO Barbell Club today! Will is out of town
A. Push Press 3 x 2 @ 85%. NO Jerks
B. 8 minute AMRAP
5 Power Clean & Push Presses (135/95)
8 Push-ups (Chest to floor)
Rest 3 minutes
C. 8 minute AMRAP
30 Double Unders
5 Handstand Push-ups
A. Find your new 1 rep max for Front Squat. 15 minute time limit
B. For time:
15 Thrusters (135/95)
Run 400 meters
40 Box Jumps (24/20)
Run 400 meters
15 Thrusters (135/95)
Rx+ 155/105 lbs, 36/30″ box jumps
C. Becky’s running club meets at 5:30pm rain or shine!
Rachel’s Kids class doing work!
A. Work up to a heavy 1 rep for BARBELL Turkish Get-up. Must complete movement with EACH arm to count. Rep should start from floor and end on the floor.
B. Complete as many rounds as possible in seventeen minutes of:
25 Calories on Airdyne Bike
15 V-ups
10 Kettlebell Sumo Deadlift High pulls (70/53)
C. Barbell Club meets with Chris during all 4 evening class times