8/1 wod

Posted in WODs on July 31, 2014 by provinggroundsdga

Holy crap…August already?!?!

A.
Press Complex
Heavy as Possible
1 Strict Press
2 Power Jerks
2 Pause Split Jerks
*Use 20min
**Pause is at bottom of 1st dip

B.
5rds
10 Power Snatch 115/75#
10 BXJ Overs 24″
10 Wallballs Max height
3 Muscle Ups

enjoy.
#BlackList.

7/31 wod

Posted in WODs on July 30, 2014 by provinggroundsdga

A.
Heaving Snatch Balance
Find 1RM

B.
AMRAP 15
10 OHS 185/135#
250m row
40′ HS Walk
250m Row
80′ Broad Jumps

enjoy.
#BlackList.

7/29 wod

Posted in WODs on July 28, 2014 by provinggroundsdga

A.
Back Squats
5×5 73%

B.
AMRAP 20
1 legless rope climb
10 Power Cleans 155/105#
10 HSPU
50m Farmer Carry 70/55#

enjoy.
#BlackList.

7/28 wod

Posted in WODs on July 27, 2014 by provinggroundsdga

The Games are over! Time to get to work and meet those 2015 CF goals.

A.
Hang Squat Clean
Work to heavy triple then
3×3 @ 90% of above wt.

B.
For Time:
21 Thrusters
21 Burpee Pullups
200m Run
15 Thrusters
15 burpee C2B Pullups
400m Run
9 Thrusters
9 Burpee Bar Muscle Ups
800m Run
*95/65

enjoy.
#BlackList.

7/26 wod

Posted in WODs on July 25, 2014 by provinggroundsdga

A.
Squat Clean
7×1 85%

B.
Games Triple
3k Row
300 Double Unders
3 mile run

enjoy.
#BlackList.

7/25 wod

Posted in WODs on July 24, 2014 by provinggroundsdga

A.
Push Jerk
5×3 70%

B.
AMRAP20
5 DL (315/255#)
30 Pistols
30 T2B
30 BXJ Over (24/20#)

enjoy.
#BlackList.

7/24 wod

Posted in WODs on July 23, 2014 by provinggroundsdga

A.
Front Squats
8×3 80%

B.
4rds
25 Cal Row
25 Ring Rows
25 Ring Pushups
25 Push Press (95/65#)

enjoy.
#BlackList.

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