LONG WOD 190605:
“Dunkin”
0:00-10:00
600m KB Carry (70/53)
10:00-20:00
15-12-9-6-3
KBS (70/53)
Burpees
20:00-30:00
1 Rep Max
Power Clean & Jerk
*Single KB Carry for part A.
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE AT...
STRENGTH:
Bench Press
Every 2 Minutes complete 5 reps
*Add weight as desired, partner up and use a spotter.
WOD 190604:
“Cheez-It”
15 Minute AMRAP
1000m Run Cash In
25 T2B
25 Box Jumps (30/24)
100 DUs
25 Box Jumps
25 T2B
AMRAP Calorie Row
*Run does not count towards AMRAP.
Score is...
STRENGTH:
Front Squats
5 Sets of 3 @ 75%
WOD 190603:
“Lurong Summer Challenge 2019: WOD 4”
7 Minute AMRAP
L3: 5 Front Squats (155/115)
7 Bar Facing Burpees
L2: 5 Front Squats (95/65)
7 Bar Facing Burpees
L1: 5 Front Squats (65/35)
7 Bar Facing Burpees (step-overs permitted
Note:...
STRENGTH:
“Die Hard With A Vengeance”
11 minute running clock:
6 rounds
1:00 on / :30 off
Rowing for calories
...immediately followed by…
2:00 Calorie Row
*Score is total calories in the 11 minutes
*compare to 7/2/16, 2/22/17, 3/5/18
WOD 190602:
“Spring Loaded”
For Time
5 Pullups
1...
PARTNER WOD 190601:
“Goatfeathers”
24 Minute AMRAP
400m Run
30 T2B
40 Deadlifts (185/135)
50 Box Jumps (24/20)
*One person working at a time even through the running. Burpees may be done as reps if a full run can’t be complete before time.
Note: The entrance to the gym is loca...
STRENGTH:
3 Rounds NFT
3 Power Snatches
Rest :30
20 Lateral Bar Hops
Rest :30
200m Run
Rest :30
WOD 190531:
“Landshark”
3 RFT
15 Parallette Pushups
15 Thrusters (75/55)
15 Parallette Dips
15 Front Squats
*15 Minute Time Cap
Note: The entrance to the gym is located down the sidewalk t...
STRENGTH:
Back Squats
4 Sets of 3
@22X1 tempo, ~65-70%
WOD 190530:
“Sunburnt”
12 Minute AMRAP
20 Alternating Box Step-ups
30/25 Calorie Row
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE ATLANTA, GA 30316
STRENGTH:
Push Press
Every 2 Minutes for 6 Sets
2 Push Press @ 80-85%
WOD 190529:
“Dark Rum”
3 RFT
15 Push Press (95/65)
60 DUs
400m Run
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE ATLANTA, GA 30316
STRENGTH:
Alternating EMOMx10
150m Row
10 Burpees
WOD 190528:
“Lurong Summer Challenge 2019: WOD 3”
13 Minute AMRAP
L3:
10 Power Cleans
20 Wallballs
30 Double Unders
L2:
10 Power Cleans
20 Wallballs
30 Single Unders
L1:
10 Power Cleans
20 Med Ball Cleans
30 Single Unders
Note: The entra...
WOD 190527:
Pullups, Pushups, & Squats can be broken up in any fashion. The workout starts with 1 mile and ends with 1 mile.
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE ATLANTA, GA 30316
STRENGTH:
“Die Hard 2: Die Harder”
10 minute running clock:
6 rounds
:40 on / :40 off
Rowing for calories
...immediately followed by…
2:00 Calorie Row
*Score is total calories in the 10 minutes
WOD 190526:
“Jellyfish”
33-27-21-15-9
Ball Slams (20/15)
250m Row
*Compare to 5/27/18
Not...
PARTNER WOD 190525:
“Tsunami”
20 Minute AMRAP
2 Power Snatch (115/80)
5 Burpees
30 DUs
4 Power Snatch (115/80)
10 Burpees
30 DUs
*Continue Adding 2 snaches and 5 burpees every round (DUs stay the saem) alternating movements throughout AMRAP. Score is total reps.
Note: The entran...
STRENGTH:
Strict Press
3x8 @ 70-75%
Rest at least 3 minutes between working sets.
WOD 190524:
“Boogie Board”
12 Minute AMRAP
15/12 Calorie Row
12 KBS (53/35)
9 Ring Dips
Note: The entrance to the gym is located down the sidewalk to the right of the garage.
215B CHESTER AVENUE AT...
STRENGTH:
Alternating EMOMx10
5 DB OHS each side (50/35)
7 Strict Chin-ups
WOD 190523:
“Rip Tide”
10 Minute AMRAP
20 Alternating DB Snatch (50/35)
15 Wallballs (20/14)
10 Kipping Pullups
*No Butterfly Pullups.
Note: The entrance to the gym is located down the sidewalk to the rig...