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335 S Erwin St

Cartersville, Ga 30120

Phone (404) 693-7913

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021819-022219

February 17, 2019

 

Monday 021819

 

EMOM X 10

3 OHS (moderate-heavy)

 

*Build in weight the first five minutes and stay across the second 5 minutes

 

Workout

5 Rounds

30 Ground to Overhead w/ plate

20 Alt bear hug lunges w/ plate


Tuesday 021919

 

Workout

AMRAP X 20

25/20 Cal Row

25 Burpees

50 Kettlebells (53/35)I(35/25)

 

FINISHER
3 Sets

10 DB Curls

10 DB Good Mornings

10 DB Floor Press

-Rest as needed-

*Try to only rest in between sets

 

Wednesday 022019

 

Strength/Skill

Extended Warm Up

On a 10:00 Running Clock

Build to a workout weight for Deadlifts

 

Workout

EMOM X 15

Min 1 - 3 Deadlifts at (Athletes choice of loading,heavy)

Min 2 -20 Wall Balls (20/14)

Min 3 - 200m Run

 

Thursday  022319

 

 Pre open workout

EMOM X 10

Min 1-- AMRAP of 4 Alt lunges + 4 Push Ups

Min 2-- Row or bike moderate effort

 

Rest 3:00

 

EMOM X 10 

Min 1-- AMRAP of 4 Alt Lunges + 4 DB Push Press

Min 2-- Row or bike moderate effort

 

Cool Down

2:00 Static Holds

Pigeon (1 min each Side)

Saddle 

Dragon (1 min each side)

Seated Fold Forward

Rebound

 

Friday 022419

 

Open WOD 19.1 

TBD

Friday Night Lights at 6:30

One person from each "Open for a cause team will be selected" 

Invite your friends and family to come cheer on your team!

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