A. Back Squat 3 x 2 @ 90%
B. Three rounds for time of:
25 meter burpee broad jump
20 Overhead Squats (95/65)
15 Toes to Bar
Rx+ 135/95 lbs
A. Back Squat 3 x 2 @ 90%
B. Three rounds for time of:
25 meter burpee broad jump
20 Overhead Squats (95/65)
15 Toes to Bar
Rx+ 135/95 lbs
A. Squat Clean 3 x 2 @ 90%
B. For time:
21 Power Cleans (115/85)
Row 500 meters
15 Hang Squat Cleans (135/95)
Row 1,000 meters
9 Squat Cleans (205/145)
Row 1,500 meters
C. Be sure to check your emails Monday for details on the upcoming “Dog WOD” we are hosting to benefit Atlanta Pet Rescue on Saturday May 18th! You can also see details on our ‘Events’ section of the website.
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups
B. Our Kids classes will be with Rachel at 9am and 10am on Saturday. See you there!
A. Back Squat 3 x 3 @ 85%
B. Five rounds for time of:
15 Pull-ups
15 Front Squats (95/65)
15 Sit-ups with med ball (20/14)
Rx+ 20 reps of each and GHD sit-ups
A. Push Press 3 x 3 @ 75%. No jerks allowed!
B. For time:
150 Double Unders
50 Push Presses (115/75)
150 Double Unders
Rx+ 200 Double Unders each time. 70 push presses.
C. Becky’s running club meets at 5:30pm rain or shine!!
A. Work up to a heavy set of 5 for Romanian Deadlifts
B. Complete as many rounds as possible in fifteen minutes of:
7 Deadlifts (185/135)
17 Sit-ups
40 meter bear crawl
C. Barbell Club meets with Chris during all 4 evening class times.
A. Full snatch 3 x 2 @ 90%
B. 8 minute AMRAP
8 Full Snatches (95/65)
8 Wallball Shots (20/14)
Rest 3 minutes
C. 8 minute AMRAP
Row 250 meters
10 Burpee Pull-ups
Been a long time coming but check out the story of Denise’s awesome transformation by clicking: Denise Moore. Great job!!
A. Front Squat 3 x 2 @ 90%
B. For time:
Run 800 meters
15 Thrusters (135/95)
50 Kettlebell Swings (53/35)
15 Thrusters (135/95)
Run 800 meters
Rx+ 155/105, 70/53
U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters at the end
Post time to comments.
A. Back Squat 4 x 4 @ 75%
B. 8 minute AMRAP:
8 Box Jumps (30/24)
8 Kettlebell Swings (70/55)
Rest 3 minutes
C. 8 minute AMRAP:
8 Ring Dips
8 Pistols