STRENGTH:
WOD 190722:
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE ATLANTA, GA 30316
STRENGTH:
WOD 190721:
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE ATLANTA, GA 30316
STRENGTH:
WOD 190720:
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE ATLANTA, GA 30316
STRENGTH:
WOD 190719:
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE ATLANTA, GA 30316
STRENGTH:
WOD 190718:
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE ATLANTA, GA 30316
STRENGTH:
WOD 190717:
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE ATLANTA, GA 30316
STRENGTH:
Snatch
Take 15-18 Minutes to Establish a Heavy Complex
[1 Snatch Grip Deadlift
+
1 Low Hang Squat Snatch
+
1 OHS]
WOD 190716:
“Puddles”
For Time
100 DUs
5 Squat Snatches (155/105)
80 DUs
4 Squat Snatches
60 DUs
3 Squat Snatches
40 DUs
2 Squat Snatches
10 DUs
1 Squat Snatches
...
STRENGTH:
Push Press
Every Minute for 8 Minutes
3 Push Press @ 70%
WOD 190715:
“Shipped My Pants”
4 RFT
200m Run
10 S2O (115/80)
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE ATLANTA, GA 30316
STRENGTH:
Back Squats
Every Minute for 12 Minutes
1 Back Squat @ 80%
*Same weight throughout.
WOD 190714:
“Deer Crossing”
3 RFT
12 T2B
12 KBS (70/53)
12 Burpee Box Jump Over (24/20)
--Rest 1:00--
Note: The entrance to the gym is located down the sidewalk to the right of the gara...
PARTNER WOD 190713:
“Partner Framrap”
24 Minute AMRAP
21-15-9
Thrusters
Pullups
400m Run
*Round 1 = 45/35 & PD Ring Rows.
Round 2 = 65/45 & Jumping Pullups.
Round 3 = 95/65 & Pullups.
Round 4 = 115/80 & C2B Pullups.
Round 5 = 135/95 & Bar MUs.
**Split reps as desired, run together...
STRENGTH:
Alternating EMOMx10
5 Strict T2B
10 Dimmel DLs (@ 40% 1RM DL)
*Strict T2B scale - as high as possible with straight legs.
WOD 190712:
“Diane”
21-15-9
Deadlifts (225/155)
HSPUs
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
21...
LONG WOD 190711:
“Flip Cup”
Every 6 Minutes for 5 Rounds
30 KBS (53/35)
30 Box Jump Over (24/20)
200m Run
*Record Slowest Time.
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE ATLANTA, GA 30316
STRENGTH:
3 Rounds NFT
250m Row
Rest :30
5 Strict HSPUs
Rest :30
:30 Plank Hold
Rest :30
WOD 190710:
“Cowpie”
14 Minute AMRAP
12 Power Snatch (95/65)
50 DUs
12 Squat Snatch
50 DUs
12 OHS
50 DUs
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
2...
STRENGTH:
Split Jerk
Accumulate 18-20 total reps, focusing on form and speed.
*Go no higher than 60% for a single.
*If athlete is competent in the jerk, add drills: 2 sec hold at the top/bottom
WOD 190709:
“Mile Marker”
7 Minute AMRAP
7 Wallballs (20/14)
7 Pullups
7 Burpees
Note...