STRENGTH:
3 Rounds NFT
2-3 Ring MUs
Rest :30
10 Single Leg KB Deadlifts Each Leg (70/53)
Rest :30
40 DUs
Rest :30
*Scale Ring MUs with 2:1 toughest progression (Ring kip swings, Kip Swing + Pull
WOD 190619:
“Floodgates”
12 Minute AMRAP
40/30 Calorie Assault Bike Buy In
10 Burpee B...
LONG WOD 190618:
“Duty Free”
3 RFT
10 Squat Snatches (135/95)
50 DUs
1000m Run
*30 Minute Time Cap
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE ATLANTA, GA 30316
STRENGTH:
Clean Complex
Every 2 Minutes for 6 Rounds perform
[1 Squat Clean
+
1 Squat Clean
+
1 Split Jerk
+
1 Front Squat]
*Add weight as desired
WOD 190617:
“Juice Box”
11 Minute AMRAP
11 Wallballs (20/14)
11 T2B
Note: The entrance to the gym is located down the sidewalk to the rig...
STRENGTH:
Back Squats
5x3 @ 80+%
WOD 190616:
“Possessed”
3 RFT
8 Power Snatches (115/80)
8 Back Squats
40 DUs
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 190615:
“The Godfather”
8 RFT
200m Run
30 KBS (53/35)
30 Box Jumps (24/20)
*Partners alternate full rounds. 30 Minute Time Cap.
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE ATLANTA, GA 30316
STRENGTH:
Skill Day
Bar MUs
WOD 190614:
“Full Moon”
21-15-9
Deadlifts (225/155)
Pullups
Lateral Burpee Over Bar
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE ATLANTA, GA 30316
STRENGTH:
Overhead Squats
3 x 3 @ 150%+ WOD Weight
WOD 190613:
“Nancy”
5 RFT
400m Run
15 OHS (95/65)
*20 Minute Time Cap.
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE ATLANTA, GA 30316
WOD 190612:
“Legends of June 2019”
6 Minute AMRAP
800m Run
AMRAP HSPUs
Rest 1:00
6 Minute AMRAP
800m Run
AMRAP Wallballs (20/14)
Rest 1:00
6 Minute AMRAP
800m Run
AMRAP Hang Power Cleans (135/95)
Rest 1:00
6 Minute AMRAP
800m Run
AMRAP Calorie Row
*Scale run if needed. Birthday WOD fo...
STRENGTH:
Rowing Drills
Hands and Arms
:30/:30 of each x 2
Arms Only
Straight Leg,Reach+Pull Only
Back
:30/:30 of each x 4
“Pause at 1 o’clock”
Legs
:30/:30 of each x 4
2 second recovery
Legs Only
WOD 190611:
“Ridiculous”
2 RFT
500m Row
50 DUs
50 Ball Slams (20/15)
Note: The entrance to...
STRENGTH:
3 Rounds NFT
3 Squat Cleans @ WOD Weight
Rest :30
10-12 GHD Situps
Rest :30
40 DUs
Rest :30
WOD 190610:
“Lurong Spring Challenge 2019: WOD 1”
L3:
4 RFT
20 Box Jump Overs
15 T2B
10 Clean & Jerks
L2:
4 RFT
20 Box Jump Overs
15 Anchored T2B
10 Clean & Jerks
L1:
4 RFT
20 Box Jump Ove...
STRENGTH:
Deadlifts
5x2 @ 90+%
WOD 190609:
“Monkey Wrench”
5 RFT
12 Deadlifts (185/135)
12 HRPUs
60 DUs
*Compare to 1/25/18, 6/10/18
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 190608:
“Roasted”
For Time
800m Run
40 Box Jumps (24/20)
20 Power Cleans (135/95)
4 Rope Climbs
600m Run
40 Box Jumps (24/20)
20 Power Cleans (135/95)
4 Rope Climbs
400m Run
40 Box Jumps (24/20)
20 Power Cleans (135/95)
4 Rope Climbs
200m Run
*Run together, split reps as d...
STRENGTH:
Alternating EMOMx10
5 OHS (135/95)
AMRAP DUs in :30
WOD 190607:
“Stolen Car”
3 RFT
6 Power Snatches (135/95)
9 OHS
12 Lateral Burpee Over Bar
Rest 1:00
*15 Minute Time Cap
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER...
STRENGTH:
3 Rounds NFT
3 Squat Clean Thrusters (heavier than WOD weight)
Rest :30
:20 Hollow Rock Hold
:20 Plank Hold
Rest :30
200m Run
Rest :30
WOD 190606:
“Fran”
21-15-9
Thrusters (95/65)
Pullups
*10 Minute Time Cap
Note: The entrance to the gym is located down the sidewalk to the...