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...

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