9/2 wod

Posted in WODs on September 1, 2014 by provinggroundsdga

Be on the lookout—new Blacklist shirt designs coming out soon!!!

A.
Front Squat
3×3 80%
2×2 85%

B.
For Time
30 Reps of Each
Pistols
C2B Pullups
Double Unders
HSPU
KBS 70/55#
T2B

enjoy.
#BlackList.

9/1 wod

Posted in WODs on August 31, 2014 by provinggroundsdga

Damn, its September already…

A.
Power Snatch
Heavy Single
then;
4×2 80% of HS

B.
10min Running Clock
60 Cal Row
Then w. Remaining time
10 C&J
80′ Burpee Broad Jump
10 Front Squats
**155/105#

enjoy.
#BlackList.

8/30 wod

Posted in WODs on August 29, 2014 by provinggroundsdga

A.
Back Squats
6×3 75%

B.
2min Max Effort (ME) Pullups
5min Rest
2min ME GHD Situps
5min Rest
2min ME Pushups
5min Rest
ME 2 Mile Run

enjoy.
#BlackList.

8/29 wod

Posted in WODs on August 28, 2014 by provinggroundsdga

A.
BTN Push Jerk+2 OHS
Heavy as Possible for 8×1

B.
5rds
30 Double Unders
5 Thrusters 155/105#
200m Run

enjoy.
#BlackList.

8/28 wod

Posted in WODs on August 27, 2014 by provinggroundsdga

A.
Hang Squat Cleans
Heavy Single then 5×1 80% of HS

B.
50 cal row
15 muscle ups
50 cal row
30 HSPU 3″ def
50 cal row
45 OHS 135/95#

enjoy.
#BlackList.

8/26 wod

Posted in WODs on August 25, 2014 by provinggroundsdga

A.
Front Squats
6×3 75%

B.
21-15-9-6-3
Power Snatch 95/65#
Box Jump overs 24/20″
*Must fully extend on top of box.
**No Step Ups

enjoy.
#BlackList.

8/25 wod

Posted in WODs on August 24, 2014 by provinggroundsdga

Congrats to all those that competed this weekend. You wall did extremely well.

A.
Hang Squat Snatch
Heavy Single then 5×1 80% of HS

B.
AMRAP12
75 Wallballs 20/14# 10′
30 DL 185/135#
50 Wallballs
30 DL 225/155#
25 Wallballs
30 DL 275/185#
**If you finish, remainder of time complete as many bar facing burpees as possible.

enjoy.
#BlackList.

 

 

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