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May 9, 2018

Warm Up:
Shoulder DROM
3rds
8/8 Bottoms Up KB Press
:15 Lunge Hold (R&L)
4  Box Jumps (30/24)

Skill: Split Jerk Footwork

Strength: Split Jerk
All Levels: Technique
*Level 2 can work to heavy double*

Partner WOD:
“Jack and Rose”
4min AMRAP x 4
400m Run – MR S2OH (95/65)
300m Run – MR S2OH (135/95)
200m Run – MR S2OH (155/115)
100m Run – MR S2OH (185/135)

 

Posted on

May 4, 2018

This Sunday we will have 2 teams running in the Pittsburgh Marathon on relay teams.  If you going to be down there or interested in coming down to cheer on your fellow Alphaholics we’ll be hanging out afterwards for some celebratory food and drinks.  See myself or April for details.

Warm Up:
8min WAMRAP
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
10 True Pushups
100m Jog

Strength: 10min Alternating EMOM
Even: Weighted Walking Lunges 4/4
Odd: Weighted Pushups 8

WOD:
“Margaritas”
For Time
400m Run
10 C2B Pullups
300m Run
20 Burpees
200m Run
30 T2B
100m Run
40 Wall Balls
*Compare to 5.12.17*

Posted on

May 12, 2017

Reminder: Happy Hour tonight Patron in the Fox Chapel Plaza.  Happy Hour starts when you get there and ends when Doug says it ends!  Don’t forget the best tortilla chips in the area.

Warm Up:
8min WAMRAP
10 Banded Pullaparts
10 Kips/Kipping Practice
10 True Pushups
100m Jog

Strength:
DB Bench Press
All Levels: 5 x 5 (Straight)
*Compare to 4.21.17

WOD:
“Margaritas”
For Time
400m Run
10 C2B Pullups
300m Run
20 Burpees
200m Run
30 T2B
100m Run
40 Wall Balls