Workout of the Day

Tuesday, January 24th 2017

Ladies!

April & Kate!

2RM Split or Push Jerk

For total reps and time:

400m run
1 minute rest
2 minutes Max Row (Calories)
1 minute rest
2 minutes Max Double Unders
1 minute rest
2 minutes Max Burpees
1 minute rest
400m run

Monday, January 23rd 2017

Ponce Ladies

Ponce Ladies

Front Squat 10RM
*Goal is 75% + 5/10# more than last week*
Last week doing 10RM!

Open WOD 11.3

5 minute AMRAP:
1 Squat Clean (165/110)
1 Jerk (165/110)

Post WOD:
4×15 GHD Sit Ups

Saturday, January 21st 2017

Buckhead Ladies

Buckhead Ladies

Partner WOD:

400m run
100 Kettlebell Swings (53/35)
500m row
100 Box Jumps (24/20)
400m run
100 Sit ups/GHD Sit ups
500m row

*Partners work one at a time to split movements reps. Each partner does the whole run/row*