“Eva”
Complete 5 rounds for time:
800 Meter Run
30 Kettlebell Swings (70/53)
30 Pull-Ups
REMINDER: NUTRITION CHALLENGE MEETING AT 9:15 A.M. PRAIRIEVILLE. WE WILL BE DISCUSSING THE LURONG LIVING 8-WEEK CHALLENGE, HELPING YOU PREPARE AND ANSWERING QUESTIONS.
Complete 5 Rounds for Time:
10 Strict Toes to Bar
25 Walking Lunges (#35/#25 plate overhead)
50 Double Unders (Or practice for a minute)
“Pom Squad”
Teams of 2
15-Minute Clock
Row 1000 Meters
In time remaining, AMRAP:
30 Wall balls (20/14)
30 Burpees
Deadlift
Build to a Heavy 3-Rep
-then-
Every minute on the minute for 14 minutes:
Odd – 7 Deadlifts (60%)
Even – 200m Run
“Jackie”
1000 Meter Row
50 Thrusters (45/35)
30 Pull-Ups
-then-
20 Minutes to build up to heavy set:
1 Power Snatch + 1 Hang Squat Snatch
AMRAP in 20 Minutes:
6 Power Cleans (185/135)
12 Burpees
14 Toes to Bar
200 Meter Run
SCHEDULE CHANGE REMINDER:
7:00-9:00 Weightlifting Clinic in Gonzales. NO REGULAR WOD IN GONZALES.
8:00 WOD in Prairieville. Virtus members from both locations are welcome
Complete For Time:
21-15-9:
Front Squats: (135/95)
Kettlebell Swings (70/53)
400 Meter Run
-Then-
Deadlift (5×5)
Skill: Wall walks/shoulder touches
AMRAP in 12 Minutes:
10 burpees
25 doubles (or 1 min practice)
