9/19 wod

Posted in WODs on September 18, 2014 by provinggroundsdga

A.
1A) 5×5 Push Press Heavy as Possible
1B) 5×5 Strict Pullups HAP

B.
For Time
1k Row
50 Thrusters 45/35#
40 Double Unders
30 T2B
20 BXJ 24″

enjoy.
#BlackList.

9/18 wod

Posted in WODs on September 17, 2014 by provinggroundsdga

A.
Heavy Sqt Snatch 10min
Heavy Clean High Pull 10min

B.
3rds
10 C&J 135/95#
400m Run
15 C2B Pullups

enjoy.
#BlackList.

9/16 wod

Posted in WODs on September 15, 2014 by provinggroundsdga

A.
Back Sqt
5×3 85%

3×10 GH Raises

B.
AMRAP15
Ascending Ladder by 1 on S2O and MU
S2O 185/115#
2 Rope Climbs
1 Muscle Up

enjoy.
#BlackList.

9/15 wod

Posted in WODs on September 14, 2014 by provinggroundsdga

A.
Heavy Sqt Clean 10min
Heavy Hanging Snatch High Pull 10min

B.
22-16-10
KBS 70/55#
Pistols
Hang Sqt Snatch 115/75#

enjoy.
#BlackList.

9/13 wod

Posted in WODs on September 12, 2014 by provinggroundsdga

A.
Klokov Complex
10min to HS
*30 Double Unders after every set.
*No DU in your warm up sets.

B.
3rds
5 min Run out
5 min Run in
30 Situps
30 Pushup
20 GHD Situps
20 Strict Pullups
*Not for Time but don’t take more than 5 min on su, pu, ghd, and pu

enjoy.
#BlackList.

9/12 wod

Posted in WODs on September 11, 2014 by provinggroundsdga

A.
**Quarter Squat Strict Press
5×3 Heavy as Possible
3sec pause overhead
**(Power jerk catch position)

B.
For Time
15 OHS 155/105#
25 T2B
25 HSPU
800m Run
13 HSPU
13 T2B
8 OHS

enjoy.
#BlackList.

9/11 wod

Posted in WODs on September 10, 2014 by provinggroundsdga

Patriots Day. Never Forget.

A.
Back Squats
8×2 75%
3sec pause on 1st rep each set

B.
AMRAP12
10 Wallballs 20/14# 12′
1 Muscle Up
10 BXJ 30/24″
**Add 1 muscle up every rd.

enjoy.
#BlackList.

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