10/25 wod

Posted in WODs on October 24, 2014 by provinggroundsdga

A.

Back Squat
5×3 82%

Agility Drills
Set up some cones and hurdles and do work.
Sprint, Crawl, Change direction, Jump

B.
Trail Hike/Run
Find Favorite Trail
Total hike has to be at least an hour with
20min accumulated time of running.
*Wear a pack or vest.

enjoy.
#BlackList.

10/24 wod

Posted in WODs on October 23, 2014 by provinggroundsdga

A.

Push Press
HS then 4×3 80% of HS

5×5 Pendlay Rows Heavy as Possible

B.
3rds
750m Row
15 OHS 155/110#
100 Double Unders

enjoy.
#BlackList.

10/23 wod

Posted in WODs on October 22, 2014 by provinggroundsdga

A.

Power Snatch
HS then 4×3 @ 80% of HS

5×1 Max Effort 50m Sprint
rest :60

B.
4rds
5 Muscle Ups
15 HSPU 8/6″ deficit
15 BXJ 30/24″
5 DL 275/185#
*DL must be singles and clean grip.
*In other words, no bouncing the barbell. Drop from the top each time.

enjoy.
#BlackList.

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.

Follow

Get every new post delivered to your Inbox.

Join 92 other followers