10/21 wod

Posted in WODs on October 20, 2014 by provinggroundsdga

A.

Front Squats
5×3 82%

3×3 Hang Snatch High Pull Heavy as Possible

B.
For Time
15 Pwr Snatch
200m Run
15 Pwr C&J
200m Run
10 Pwr Sn
400m Run
10 Pwr C&J
400m Run
5 Pwr Sn
800m Run
5 Pwr C&J
**135/95#

enjoy.
#BlackList.

 

10/20 wod

Posted in WODs on October 19, 2014 by provinggroundsdga

Training Camp is nearing. For those attending—be ready to do some serious work.

A.

Power Clean
HS then 4×3 80% of HS

4×3 Max Ht BXJ

B.
AMRAP15
5 Burpee Bar MU
10 Sqt Clean Thrusters 135/95#
20 Ring Dips
15 T2B

enjoy.
#BlackList.

 

 

10/18 wod

Posted in WODs on October 17, 2014 by provinggroundsdga

A.
Front Squats
5×3 80%

B.
AMRAP30
30 Cal Airdyne(AD)
10 GHD Situps
10 Strict Chin Ups
30 Cal AD
10 Lateral BXJ overs 24″ / 20″
10 HR Pushups
30 Cal AD
10 KBS 70/55#
10 Goblet Squats

enjoy.
#BlackList.

10/17 wod

Posted in WODs on October 16, 2014 by provinggroundsdga

A.
Split Jerk
Heavy Triple (HT) then 90% of HT

B.
Ascending Ladder
15min
2 Sqt Snatch 135/95#
2 WB 20/14 12″
30 Double Unders
4 SN
4 WB
30 DU
and so on….

enjoy.
#BlackList.

10/16 wod

Posted in WODs on October 15, 2014 by provinggroundsdga

A.

Hang Sqt Clean
HS then 7×1 @ 90% of HS

3×3 Halting Clean Pull
HAP *halt at knee 3sec

B.
3rds
20 Pistols w/ 35/20-# KB
10 Muscle Up
5 DL 315/225#
1 Legless RC

enjoy.
#BlackList.

 

10/14 wod

Posted in WODs on October 13, 2014 by provinggroundsdga

A.

Back Squat
5×3 80%

3×10 GHD Raises

 

B.
2rds
10 Pwr Clean and Push Jerk 205/135#
20 Ring Dips
30 HSPU 3″ deficit
400m Run

enjoy.
#BlackList.

 

10/13 wod

Posted in WODs on October 12, 2014 by provinggroundsdga

A.
Sqt Snatch
Work to HS then 7×1 @90 of HS

3×3 Sn Grip DL Heavy as Possible (HAP)

B.
40′ OH Walking Lunge
30 C2B Pull-ups
500m Row
30 OHS
40′ OH Walking Lunge
135/95#

enjoy.
#BlackList.

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