Nick Gecsy

Saturday, June 17th 2017

Renee & Lauren

Renee & Lauren

Partner WOD Saturday

5 Rounds For Time
400m Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)

*Partners Run the 400m together
*Split Up the WB’s and BJ’s, Only 1 person works at a time

Thursday, June 15th 2017

Annette

Annette

Skill Work: Strict Pull-Ups
5×3 tempo strict pull-ups
– fast up
– 3 second hold chin over bar
– 3 second descent
– 3 second hold at bottom

“CINDY”
AMRAP in 20 min
5 Pull-Ups
10 Push-Ups
15 Air Squats

Tuesday, June 13th 2017

Carlos

Carlos

Week 3: Back Squat
6×4@75% of 1RM
rest 2+ min between sets

EMOM for 12 min
Min 1:  40 sec Max Dips
Min 2:  40 sec Hollow Rock
Min 3:  40 sec Max Slam Balls
*repeat for 4 rounds

Saturday, June 10th 2017

"The Buckhead Morning Crew"

“The Buckhead Morning Crew”

Partner WOD

For Time
2000m Row (switching every 250m)
-then-
10 Rounds of
15 GTO w/Bumper Plate (45/35)
10 Burpee to Bumper Plate
-then-
2000m Row (switching every 250m)