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.

4/10 wod

Posted in WODs on April 9, 2014 by provinggroundsdga

Regional Qualfiers…I think we should shoot for the last weekend in April (26-27) for a Regionals training camp. I’ll post details on Monday.

A.
Squat Clean
1set x 5rep 70%
2set x 4rep 80%
2set x 3rep 85%
3set x 2rep 90%

B.
For time:
Sled Pull x200m (heavy)
then;
21-15-9
Squat Clean (135/95)
Ring Dip
then;
Sled Pull x200m (heavy)
*If you break ANY movement at ANY time during the 21-15-9, you do 25 burpees (6″ target) for each break. Some of you will suffer a huge burpee beatdown on this.

enjoy.
#BlackList.

4/8 wod

Posted in WODs on April 7, 2014 by provinggroundsdga

Happy Birthday to my awesome kid…she finally turns 13. On another note, I have a 13 year old kid….that means my wife is really old.

A.
Squat Snatch
2set x 10rep 65%
*TnG

B.
Snatch x15 (135/95)
Legless Rope Climb x3
Run 200m
Snatch x10 (155/110)
Legless Rope Climb x4
Run 400m
Snatch x5 (185/125)
Legless Rope Climb x5
Run 800m
*any snatch is fine

enjoy.
#BlackList.

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