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.

4/14 wod

Posted in WODs on April 13, 2014 by provinggroundsdga

A.
Squat Clean
2set x 3rep 80%
1set x 2rep 85%
1set x 1rep 90%
2set x 1rep 95%

B.
Amrap 10
21-15-9
Pwr Clean (155/110)
C2B
*21-15-9 = 1round

enjoy.
#BlackList.

 

4/12 wod

Posted in WODs on April 11, 2014 by provinggroundsdga

Oh, hey weekend. It took you long enough!

A.
Back Squat
2set x 5rep 70%
3set x 4rep 75%
3set x 3rep 80%

B.
Amrap 12
C2B x12
Box Jump x15 (30/24)
GHD Sit up x18

C.
Snatch x30
*Bodyweight
*any snatch will work

enjoy.
#BlackList.

4/11 wod

Posted in WODs on April 10, 2014 by provinggroundsdga

Happy Friday folks. Head’s up, our very own (youngest BlackList team member) Arianna will be competing this¬†Saturday in the Teen Gauntlet at CF Canton. If you are in the area–come support her! I think there are also a couple of young’ens from CF Matco (aka Proving Grounds East). Should be a good time.

A.
Push Jerk
2set x 5rep 70%
3set x 4rep 75%
3set x 3rep 80%

B.
For time:
Shoulder to Overhead x100 (75/45)
KBS x100 (70/55)
Hand Release Push Up x100

enjoy.
#BlackList.

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