A. Full Squat Clean 4 x 4 @ 70%
B. “Annie”
50-40-30-20-10 reps of
Double Unders (3:1 singles)
Sit-ups
C. Becky’s running club meets at 5:30pm rain or shine!
D. Cookout is 6:30pm Friday night. Bring a friend!
A. Full Squat Clean 4 x 4 @ 70%
B. “Annie”
50-40-30-20-10 reps of
Double Unders (3:1 singles)
Sit-ups
C. Becky’s running club meets at 5:30pm rain or shine!
D. Cookout is 6:30pm Friday night. Bring a friend!
The beast Lu Xiaojun!
A. Four rounds for time of:
Row 500 meters
100 feet burpee broad jump
B. Barbell Club meets with Chris during all 4 evening WODs.
C. Friday night “Murph” WOD and after-party. Be there and invite a friend!!
A. Push Jerk 3 x 2 @ 85%
B. “Mary”
Complete as many rounds as possible in 20 minutes of:
5 Handstand Push-ups
10 Pistols (alternating)
15 Pullups
C. Don’t forget to make plans to attend Friday Night’s “Murph” workout and after party!
Happy Memorial Day. In all your activities today please take time to remember its true purpose!
9:30am and 10:30 classes ONLY!
“Loredo”
Six rounds of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
My view for the next 3 days. See ya Tueaday!!
“Helen”
Three rounds for time of:
Run 400 meters
21 Kettlebell Swings (53/35)
12 Pull-ups
Saturday schedule:
Kids class with Rachel 9am and 10am
9am WOD only
10am Barbell Club only
11am WOD only
Memorial Day schedule: 9:30am and 10:30am classes only
A. Back Squat 1 rep max
B. 21-15-9 reps of:
Power Cleans (185/120)
Thrusters (135/95)
One bar for BOTH movements. You must switch plates out after each movement. Complete 50 Double Unders after the full round of 21, then again after round of 15 and one more time after round of 9
Rx+ 225/155 and 155/110. 100 doubles after each round
C. Memorial Day hours: 9:30 and 10:30am classes only
A. Front Squat 4 x 3 @ 70%
B. For time:
30 Burpees
30 Wallball Shots (20/14)
30 Burpees
30 Wallball Shots (20/14)
30 Burpees
Rx+ Perform burpees over Wallball and 12/10 foot target for Wallball shots
A. Handstand Walk practice. Practice max effort walks or progressions
B. Five rounds for time of:
3 Rope Climbs
10 Ring Dips
25 Double Unders
C. NEXT Friday May 31st will be our annual “Murph” WOD and cookout! More details to come via email this week. Save the date!
D. Wednesday night barbell club meets during all 4 evening class times
A. Work up to a 1 rep max for full squat clean
B. 10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters (135/95)
Calorie row
Toes to bar
Rx+ 155/105lbs
Thank you all who came out Saturday to support our fundraiser benefitting Atlanta Pet Rescue…and special thanks to Rachel and Julia for running the ENTIRE show!!
A. Back Squat 3 x 3 @ 80%
B. Four rounds for time:
15 Burpee OVER the box jump (30/24)
15 Kettlbell Swings (70/53)
15 Sit-ups
Rx+ 25 reps of each
C. Don’t forget to hit up Amanda for your post WOD massage Monday evening!