STRENGTH: 

Deadlift

4 Sets:

3 Deadlift to Knee

+

3 Dimel Deadlift


 

WOD 190708:

“Drawbridge”

For Time

200m Run

16 Deadlifts (185/135)

400m Run

16 Deadlifts

200m Run

Note: The entrance to the gym is located down the sidewalk to the right of the garage.
​215B CHESTER AVENUE ATLANTA, G...

STRENGTH: 

3 Rounds NFT

- 20 Empty Barbell Goodmornings

- Rest :30

- 200m Run

- Rest :30

- 20 Walking Lunges

- Rest :30
 

WOD 190703:

12 Minute AMRAP

- 25 Box Jumps (24/20)

- 10 Deadlifts (225/155)

Note: The entrance to the gym is located down the sidewalk to the right of the gara...

STRENGTH: 

Clean Complex

Take 18 Minutes to Establish a heavy complex

- [1 Power Clean + 1 Hang Power Clean + 1 Front Squat]
 

WOD 190701:

“Fury”

10 Minute AMRAP

- 10 Front Squats (135/95)
- 200m Run
 

Note: The entrance to the gym is located down the sidewalk to the right of...

STRENGTH: 

Back Squats

Take 20 Minutes to Establish a 10 Rep Max

WOD 190630:

“Living on a Prayer”

21-18-15-12-9-6-3

Calorie Row

Burpee over Rower

Note: The entrance to the gym is located down the sidewalk to the right of the garage.​215B CHESTER AVENUE ATLANTA, GA 30316 

PARTNER WOD 190629:

“Paper Airplane”

25 Minute AMRAP

10 Pullups

15 Burpees onto Plate

20 Plate OH Walking Lunges (45/35)

*While partner A is working through AMRAP, Partner B is running 400m. When B returns, A runs 400m.

Note: The entrance to the gym is located down the sidewa...

STRENGTH: 

Assault Bike

Accumulate 5 minutes @ ~70-80% intensity

1 Minute AMRAP

Assault Bike Calories

WOD 190628:

“Cannister”

3 RFT

12 Alternating Pistols

6 Deadlifts (245/165)

3 Bar MUs

Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B C...

STRENGTH: 

Alternating EMOMx10

3 Thrusters (155/105)

6 Bar Facing Burpees

*Thrusters should be heavier than you normally do.

WOD 190627:

“Chords”

13 Minute AMRAP

50 Wallballs (20/14)

75 Box Jumps (24/20)

Note: The entrance to the gym is located down the sidewalk to the right of...

STRENGTH: 

3 Rounds NFT

3-2-1 DT complex @ < WOD Weight

Rest :30

250m Row @ < 20 Strokes per Minute

Rest :30

200m Run

Rest :30

WOD 190626:

“DT”

5 RFT

12 Deadlifts (155/105)

9 Hang Power Cleans

6 S2O

Note: The entrance to the gym is located down the sidewalk to the right of the garag...

LONG WOD 190625:

“12 Days of Anti-Christmas”

For Time

200m Run

12 T2B

200m Run

11 Front Squats (115/80)

200m Run

10 HSPUs

200m Run

9 T2B

200m Run

8 Front Squats

200m Run

7 HSPUs

200m Run

6 T2B

200m Run

5 Front Squats

200m Run

4 HSPUs

200m Run

3 T2B

200m Run

2 Front Squats

200m Run

1 HSPUs

*30 Mi...

STRENGTH: 

Snatch

Take 18 Minutes to Establish a heavy 3-Rep Max

Squat Snatch

*Do not have to be touch n’ go, but all reps should be complete in ~30 seconds.

WOD 190624:

“Pete and Pete”

8 Minute AMRAP

8 OHS (115/80)

12/10 Calorie Row

Note: The entrance to the gym is located down...

STRENGTH: 

Front Squats

5x3 @ 70+%

*Same weight throughout

WOD 190623:

“Helen”

3 RFT

400m Run

21 KBS (53/35)

12 Pullups

Note: The entrance to the gym is located down the sidewalk to the right of the garage.

215B CHESTER AVENUE ATLANTA, GA 30316 

PARTNER WOD 190622:

“Hydra”

20 Minute AMRAP

60 Calorie Row

50 Alternating Box Step-ups (50/35)

40 Lateral Burpee Over Bar

30 Power Cleans (135/95)

20 HSPUs

*Split reps as desired throughout AMRAP.

Note: The entrance to the gym is located down the sidewalk to the right of the ga...

STRENGTH: 

Alternating EMOMx10

3 Deadlifts @ 80%

:30 Chin over bar hold

*Pronated grip for holds

WOD 190621:

“Mouse Rat”

4 RFT

12 Alternating DB Snatches (50/35)

40 DUs

Rest 1:00

Note: The entrance to the gym is located down the sidewalk to the right of the garage.

215B CHESTER AV...

STRENGTH: 

Strict Press

5x5 @ 70-80%

WOD 190620:

“Beat It”

For Time

500m Row

15 Deadlifts (155/105)

500m Row

12 Hang Power Cleans

500m Row

9 S2O

*12 Minute Time Cap.

Note: The entrance to the gym is located down the sidewalk to the right of the garage.

215B CHESTER AVENUE ATLANTA, G...

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