8/29 wod

Posted in WODs on August 28, 2014 by provinggroundsdga

A.
BTN Push Jerk+2 OHS
Heavy as Possible for 8×1

B.
5rds
30 Double Unders
5 Thrusters 155/105#
200m Run

enjoy.
#BlackList.

8/28 wod

Posted in WODs on August 27, 2014 by provinggroundsdga

A.
Hang Squat Cleans
Heavy Single then 5×1 80% of HS

B.
50 cal row
15 muscle ups
50 cal row
30 HSPU 3″ def
50 cal row
45 OHS 135/95#

enjoy.
#BlackList.

8/26 wod

Posted in WODs on August 25, 2014 by provinggroundsdga

A.
Front Squats
6×3 75%

B.
21-15-9-6-3
Power Snatch 95/65#
Box Jump overs 24/20″
*Must fully extend on top of box.
**No Step Ups

enjoy.
#BlackList.

8/25 wod

Posted in WODs on August 24, 2014 by provinggroundsdga

Congrats to all those that competed this weekend. You wall did extremely well.

A.
Hang Squat Snatch
Heavy Single then 5×1 80% of HS

B.
AMRAP12
75 Wallballs 20/14# 10′
30 DL 185/135#
50 Wallballs
30 DL 225/155#
25 Wallballs
30 DL 275/185#
**If you finish, remainder of time complete as many bar facing burpees as possible.

enjoy.
#BlackList.

 

 

8/23 wod

Posted in WODs on August 22, 2014 by provinggroundsdga

A.
Front Squats
2×3 75%
2×3 78%
2×1 80%

B.
Test 5k Run

enjoy.
#BlackList.

8/22 wod

Posted in WODs on August 21, 2014 by provinggroundsdga

A.
Push Press 3×2 70%
Push Jerk 3×2 68%
Split Jerk 3×1 65%

B.
AMRAP 12
300m Row
20 Ring Dips
10 C2b Pullups

enjoy.
#BlackList.

8/21 wod

Posted in WODs on August 20, 2014 by provinggroundsdga

A.
Clean & Jerk
10×1 70 %

B.
AMRAP15
20 KBS 70/55#
40′ OH Walking Lunge
20 Wtd Situps
30 Double Unders
**45/25# Bumper plate

enjoy.
#BlackList.

 

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