by abegayleisip | Nov 24, 2022 | Uncategorized
OPEN GYM ONLYThanksgiving with the Girls (Time)For Time "Angie’s" House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats "Helen’s" House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups "Fran’s" House 15...
by abegayleisip | Nov 23, 2022 | Uncategorized
Thanksgiving WODBurnt Turkey (Time)For Time: 30 Min CAP4 Rounds15/12 Cal Row or Bike15 Chest to Bar- Rest 3 Min3 Rounds 20 DB Deadlifts20 DB Thrusters- Rest 2 Min2 Rounds25 Alt DB Snatch25 Toes to Bar- Rest 1 Min1 Round30 Single Arm Devils PressRx: 35/25S: 25/15...
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...
