3020 Canton Rd. #212
Marietta, GA 30066
Build up to 90% of your 1-RM Back Squat, and then… 10 min EMOM
Back Squat x 1 rep @ 90%
Four sets for times of:
20 Wall Ball Shots (20/14)
40 double unders
Four sets of:
Shoulder Press x 3 reps
Rest 90 seconds
Strict Weighted Pull-Up x 5reps
Rest 90 second
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
On the minute for 7 minutes....
Complete 15 Lateral Plyo Skier Hops
Rest 5 minutes...
One minute on...One minute off
30 KB Swings - 2 pood
*You have 1 minute to complete 30 Russian KB swings. If you do not get 30 Russian KB Swings in 1 minute, count a penalty and an uncompleted round.
*Perform this workout with one minute of work and one minute of rest for a total of 10 minutes.
*Total time is 10 minutes with a goal is 150 Russian KB Swings in the alotted time.
*For every round not completed, perform a 10 burpees.
A.Take 10-12 minutes to practice three gymnastics skills of your choice.Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
B.For time*:100 Double-Unders50 Pull-Ups400 Meter Run80 Squats40 Hand-Release Push-Ups400 Meter Run60 Kettlebell Swings (24/16 kg)30 Handstand Push-Ups400 Meter Run*30 Minute cap
Thursday 4 rounds for time of:225/155 lbs Deadlift x 7 repsChest-To-Bar Pull-Ups x 14 reps400 Meter Run
4 sets of:
Shoulder Press 4-6 reps
Weighted pull-up 4-6 reps
Three Rounds For Time:
20 Shoulder to Overhead (95/65)
Row 500 Meters
Five sets of:Back Squat x 2-4 reps
Rest 2-3 minutes
Against a three-minute running clock, complete as many rounds and reps as possible of:135/95 lb. Power Cleans x 3 repsPush-Ups x 6 repsAir Squats x 9 repsRepeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.
Friday hours: 9am, 10am, 11am
come on by to find out what the workout is!!
What could be better after a day of turkey and dressing than a WOD to work it off? Come in tomorrow (Friday morning) at 9:00am, 10:00am, or 11:00am and shed some of that pecan pie guilt. Hoping all of you had a blessed holiday!
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3020 Canton Rd. #212 - Marietta, GA, 30066 - 404-725-8644 - email@example.com
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