7/28 wod

Posted in WODs on July 27, 2014 by provinggroundsdga

The Games are over! Time to get to work and meet those 2015 CF goals.

A.
Hang Squat Clean
Work to heavy triple then
3×3 @ 90% of above wt.

B.
For Time:
21 Thrusters
21 Burpee Pullups
200m Run
15 Thrusters
15 burpee C2B Pullups
400m Run
9 Thrusters
9 Burpee Bar Muscle Ups
800m Run
*95/65

enjoy.
#BlackList.

7/26 wod

Posted in WODs on July 25, 2014 by provinggroundsdga

A.
Squat Clean
7×1 85%

B.
Games Triple
3k Row
300 Double Unders
3 mile run

enjoy.
#BlackList.

7/25 wod

Posted in WODs on July 24, 2014 by provinggroundsdga

A.
Push Jerk
5×3 70%

B.
AMRAP20
5 DL (315/255#)
30 Pistols
30 T2B
30 BXJ Over (24/20#)

enjoy.
#BlackList.

7/24 wod

Posted in WODs on July 23, 2014 by provinggroundsdga

A.
Front Squats
8×3 80%

B.
4rds
25 Cal Row
25 Ring Rows
25 Ring Pushups
25 Push Press (95/65#)

enjoy.
#BlackList.

7/22 wod

Posted in WODs on July 22, 2014 by provinggroundsdga

A.
High Hang Squat Snatch
Work to a heavy triple
Then 3×3 @ that wt.

B.
For time
50 DB Snatches (55/35#)
50 Pullups
200m Run
25 DB Snatch (70/55#)
25 C2B Pullups
200m run
12 DB Snatch (100/70)
12 Bar Muscle ups
*Time cap 24min

enjoy.
#BlackList.

 

7/19 wod

Posted in WODs on July 18, 2014 by provinggroundsdga

A.
Squat Snatch
Find 1RM
In 15min

B.
Find a track and some water.
10x100m sprints
*rest=walk back to start
Max Effort 400m Run
Rest 1:1
1 Mile Run at moderate pace

enjoy.
#BlackList.

7/18 wod

Posted in WODs on July 17, 2014 by provinggroundsdga

A.
Split Jerk Stance Strict Press
Work to heavy triple
Then
3×3 @ that wt.

B.
5Rds
3 rope climbs
30 Wallballs (20/14#; 10′)
15 T2B
50m Walking Lunge
*Wear a 35/25# vest

enjoy.
#BlackList.

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