Wed WOD 8/5/15

Comp class 5-6:30p (be prepared for several beat downs).  Regular classes are still 5:30p and 6:30p

 

Alternating Tabatas:275
Deadlifts @ 70% 1RM
Air Squats
Hollow Body Holds (holding hollow rock position)

 

REMINDER:  Place your meal order with EverBest Paleo by midnight!

Thu WOD 7/30/15

5:30a, Noon, 5:30p WOD 5 RFT of: 1.5 min Max rep BW(Body weight) Floor Press Rest 30 Seconds 1.5 min Max AbMat Sit-ups Rest 30 Seconds *Post total reps. 6:30p KB WOD with Coach Meg “Vladimir “Pood”min is getting on my nerves!” 4 RFT of: 5 tire flips 10 tire pushups 10 KB high pulls  …

Wed WOD 7/29/15

Don’t forget…Comp class 5-6:30p (be prepared for several beat downs).  Regular classes are still 5:30p and 6:30p.

16 min EMOM of:091

2 Clean to Thruster

*Increase load every 2 mins.

Rest 3 mins

Then,

3 400m Sprints (1 min rest between laps)

*Post heaviest successful load and split times for sprints.

Thu WOD 7/23/15

15 min AMRAP of:IMG_2813

3 KB Swings @ 2/1.5 pood
6 Box Jumps @ 30/24
9 GHD Sit-ups

 

“Poods on Pulto” KB Class at 6:30pm

21-15-9
Double KB thrusters
Double KB swings
Double KB bent over rows

 

Mo Yo at 7:30pm ya’ll!  You know you need to stretch!

 

 

Mon WOD 7/20/15

Hello Monday….July-7

 

21 min Alt AMRAP of:
10 Clapping Pike Walks
10 Pistol Squats
Then
10 Pistol Squats
10 Hang Power Snatches @ 115/75
Then
10 Hang Power Snatches @ 115/75
10 Clapping Pike Walks

* Rotate to the next set of movements every 7 mins.

Sat Free/Trial/Team WOD 7/18/15

COME ONE, COME ALL… Surprise WOD Saturday!!! Could be a team WOD…or individual house of pain! Open to the community/free Trial WOD   Guess what ya’ll?? Tomorrow, Saturday July 18th is a team WOD!!!! Come out and tackle the beat down with a friend or family member. You will be thanking Coach J for being…

Thu WOD 7/16/15

15 min AMRAP of: 10 Alt Lunges @ 135/95 1 Rope Climb   KB WOD WITH COACH MEG @ 6:30PM “El Chappo is on the prowler” 135/95 prowler sprint 20 Alt KB toss 135/95 prowler sprint 20 Alt KB front squats 135/95 prowler sprint 20 KB deadlifts 135/95 prowler sprint 20 KB Russian swings  …

Fri WOD 7/10/15

EVENING CLASS TIMES ARE NOW 5:30pm and 6:30pm   10 min. EMOM 1 Deadlift 1 Power Clean   Complete the movements 3 times every minute @ 85% of 1RM SURPRISE:  STONE MOUNTAIN WOD THIS SATURDAY 7/11!  For carpooling, meet at ICONZ at 8:15am.  Otherwise, meet at the base of the walk-up trail at Stone Mountain Park at…

Thu WOD 7/9/15

EVENING CLASS TIMES ARE NOW 5:30pm and 6:30pm091

Kettlebell class @ 6:30pm
Mobility class @ 7:30pm 

CFG 12.2
STANDARD:
18 min. AMRAP
15 box jumps @ 24/20″
12 push press @ 115/75
9 toes-to-bar

SURPRISE:  STONE MOUNTAIN WOD THIS SATURDAY 7/11