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...

Please reload