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...

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