11/25 wod

Posted in WODs on November 24, 2014 by provinggroundsdga

Front Squat
5×3 80%

Deficit Clean DL (3″)
Find Todays 3RM

then;

For Time
21-15-12-9-6-3
S2O 145/100
BXJ 24″/20
**After every rd 30 Double Unders
**If youre ready attempt Triple Unders

enjoy.
#BlackList.

 

 

 

11/24 wod

Posted in WODs on November 23, 2014 by provinggroundsdga

Snatch Complex
1 Full Sqt Snatch
1 Low Hang Sqt Sn (just below knee)
1 High Hang Sqt Sn (Pocket)

then;

Open Tester 14.4
AMRAP 14
60 cal row
50 T2B
40 WB 20/14
30 Pwr Clean 135/95#
20 Muscle Up

enjoy.
#BlackList.

11/22 wod

Posted in WODs on November 21, 2014 by provinggroundsdga

Happy Anniversary to my awesome wife…you were lucky to snag a guy like me.

Front Squats
3×10 65%

then;

1k Row
400m Run
50 C2B Pullups
400m Run
1k Row

enjoy.
#BlackList.

11/21 wod

Posted in WODs on November 20, 2014 by provinggroundsdga

Press Complex
5xHAP
1 Push Press
1 Push Jerk
1 Split Jerk

then;

5rds
12 DL 225/135
15 T2B

enjoy.
#BlackList.

11/20 wod

Posted in WODs on November 19, 2014 by provinggroundsdga

Clean Complex
5xHAP (heavy as possible)
1 Power Clean
1 Hang Sqt Clean
1 Sqt Clean

then;

AMRAP Boom
5min Row ME Meters
4min Burpees 6″ touch
3min DU
2min KBS 70/55#
1min Pistols

enjoy.
#BlackList.

New PG message board

Posted in WODs on November 19, 2014 by provinggroundsdga

Got a question? Post it here. Plenty of high level knowledge to go around.

http://provinggrounds.hyperboards.com/

enjoy.
#BlackList.

 

 

 

11/18 wod

Posted in WODs on November 17, 2014 by provinggroundsdga

Sqt Snatch
Work to Heavy Double
then Only 3 attempt @ that wt.

Straight Leg DL
3×5 HAP

then;

4rds
3 Rope Climbs
15 BXJ 24/20″
20 OHS 95/65#

enjoy.
#BlackList.

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