Brad was the trainer Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps Work up to your 1RM weighted pull-up. If you don't have a pull up, sub weighted body rows. Spend some time on mobility work. Results: 55 ✓, 70 ✓, 90 ✓, 105 x  

Five rounds for time of: 75/55 pound Sumo deadlift high pull, 21 reps 12 Handstand push-ups Results: 13:26 (Round 1 - 1 ab mat, Round 2 - 2 ab mats, Round 3, 4, and 5 box with 2 ab mats)

Caoched this morning at BTB Ponce - this is my regular schedule now (6am, 7am, 8am, and 9am) I was late arriving to the gym this morning. Got up at 5:50am but arrived at 6:08 from Buckhead. (ran a couple of lights) When I arrived, Dennis had let them in which was great and they … Continue reading 20 min AMRAP (squat cleans and dips)

Took today off and decided to row for 20 minutes for distance Results: 4,711 meters (had a couple of interruptions)  

Coached this morning, while Michele shadowed me, at BTB Chamblee the 9am and 10am, no one came to the 11am/Open House so Michele and I did the WOD. Warm Up: 400 meter run Dynamic Stretches 10 med ball cleans 10 push ups 10 med ball jumps 10 over head squats 10 wall balls 10 lunges … Continue reading Heavy Fran

James was the trainer Warm Up: Skip Rope Dynamic Stretches Hill run 10 push ups 10 squats Hill run Hill run Perform the following 4 rounds, with exactly 1 minute of rest between each round. Run 400 Meters or Bike 800 Meters then for the remainder of the 5 minutes, max rep Deadlifts 155/115 Run … Continue reading Run and max effort

Went to Chamblee to do the WOD Kristy was the trainer Warm Up: 400 meter run Buy In: Using 95% of your 1RM, you'll attempt 5 single cleans resting 60 seconds between attempts. Results: 165lbs Cash Out: Four rounds for time of: 25 Wall Balls 20/15 7 Muscle Ups Result: 16:40 Not Rx Notes: Tried … Continue reading Wall ball shots and muscle ups