4/24 wod

Posted in WODs on April 23, 2014 by provinggroundsdga

A.
Squat Clean
*test todays 1rm

B.
Pwr Clean x30 (225/135)
Burpee x7min
Squat Clean x30 (95/65)
*score = total time / number of burpees

enjoy.
#BlackList.

4/22 wod

Posted in WODs on April 21, 2014 by provinggroundsdga

I think Spring has sprung in the ATL!!

A.
Squat Snatch
1set x 10rep 65%
1set x 5rep 70%
3set x 4rep 75%
*TnG the 65%

B.
21-15-9
Hang Sqt Snatch (155/110)
HSPU (3″ def)
OH Walk Lunge steps (22-16-10)
*use the snatch bar for the lunges

enjoy.
#BlackList.

4/21 wod

Posted in WODs on April 20, 2014 by provinggroundsdga

When the HELL are the Regionals workouts going to be released???

A.
Front Squat
*test 1rm

B.
4rd
DL x10 (315/220)
Sled Pull x200 (moderate load)

enjoy.
#BlackList.

 

4/19 wod

Posted in WODs on April 18, 2014 by provinggroundsdga

What the HELL happened to Spring?!?!

A.
Squat Snatch
1set x 10rep 55%
1set x 5rep 65%
2set x 4rep 70%

B.
Amanda
9-7-5
Muscle Up
Squat Snatch (135/95)

C.
4rnd
400m Sprint
400m Sled Pull (moderate load)
rest 5min between rounds

enjoy.
#BlackList.

4/18 wod

Posted in WODs on April 17, 2014 by provinggroundsdga

Friday…one of my favorite days…

A.
Split Jerk
*find 3rm

B.
Deadlift
*find 5rm TnG

enjoy.
#BlackList.

 

 

4/17 wod

Posted in WODs on April 16, 2014 by provinggroundsdga

A) Front Squat
2 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%
2 x 1 @95%

B) For time:
DB Snatch (100/70) x 30
Burpee x 10 (6″ target)
DBS x 20
Burpee x 20
DBS x 10
Burpee x 30
* DBS, both arms = 1 rep
* HS walk between stations, approx 30′

enjoy.
#BlackList.

4/15 wod

Posted in WODs on April 14, 2014 by provinggroundsdga

Tax Day….pay up, muthafuka!!

A.
Back Squat
1set x 3rep 70%
2set x 3rep 75%
2set x 4rep 80%

B.
Amrap 12
Box Jump x20 (30/24)
Wall Ball x20 – 12′ (20/14)
HSPU x10 (3″ deficit)

enjoy.
#BlackList.

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