by abegayleisip | Nov 22, 2022 | Uncategorized
Week 3 Day 3Weighted Pull-ups (5×3 Build to Heavy Triple in 5 Sets. Score Heaviest Set. ONLY STRICT, NO KIPPING.)If you do not have pull ups, use banded pull up with least resistance.Metcon (AMRAP – Rounds and Reps)12 Min AMRAP25 Box Jump Over Buy In10 Ab...
by abegayleisip | Nov 21, 2022 | Uncategorized
Week 3 Day 2Hang Power Clean (12 Min to Build to Heavy triple HPC. )Diane (Time)21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsCAP for Today 8 Min rest 3 Minutes After.Bike Finisher (Time)With Partner:21-15-9 Cal Bike Partner A BikesPartner B...
by abegayleisip | Nov 20, 2022 | Uncategorized
Week 3 Day 1Back Squat (4×3 at 70% Tempo: 51×1)Focus on slow and controlled negative.Metcon (Time)For Time:800/650 m row20 TTB10 WB15 TTB10 WB10 TTB10 WB5 TTB10 WB800/650 M RowALL WB MUST BE UNBROKEN or 5 Burpee PenaltyRx: 20/14S: WB as needed HLR or HKRTC:...
by abegayleisip | Nov 18, 2022 | Uncategorized
ValitusFit – Sat, Nov 19Chamblee’s Finest (Home Team) (2 Rounds for reps)Part A) THE DEVIL RAN DOWN TO GEORGIA (15 min AMRAP)12/9 Cal Row3, 6, 9, 12, 15 . . .SA Alt. DB Devil’s Press (45/30)Run 200m on the 3 min; 6 min; 9min and 12 min markREST...
by abegayleisip | Nov 17, 2022 | Uncategorized
Week 2 Day 5Friday Partner Wod (Time)200 Cal AB 186 Cal Echo150 WB Shots100 Ab Mat Situps50 Power Cleans Rx+: 225/155 GHD sit upsRx: 185/125S: 115/85
