For load
Over head squat
1-1-1-1
then
"Bull"
2 RFT
200 Dbl unders
50 OHS (135#, 95#)
50 pull ups
1 mile run
Two locations - Chamblee and Sandy Springs
WorkOut of the Day (WOD)
The WOD will be performed during the scheduled WOD times for the day. Check in daily to see what's in store... or what you missed.
Post times for others to compare.
WOD Blog
Friday Jan, 27th
Posted January 26, 2012
Thursday Jan, 26th
Posted January 25, 2012
Push Press 3-3-3-3-3
Then
40-30-20-10
Ball Slams
Knees to Elbows
Box jumps
Ring Dips
Wednesday Jan, 25th
Posted January 24, 2012
Power clean
3-3-3-3-3
Then
For time
10-9-8-7-6-5-4-3-2-1
kb Russian swing
chin ups
Tuesday January, 24th
Posted January 23, 2012
Bench press
3-3-3-3-3-3-3
Then
10 rounds for time:
15 deadlifts (135#, 95#)
15 push ups
Monday Jan, 23rd
Posted January 22, 2012
Back Squat
5-5-5-5-5 (For load)
then
15 min Amrap:
9 push press (115#,75#)
6 burpees
12 air squats
Saturday Jan, 21st
Posted January 20, 2012
4 rounds for time:
40-30-20-10x reps
Walking lunge steps, forward
SDHP (75#, 45#)
Walking lunge steps, revers
Roll ups
Friday Jan, 20th
Posted January 20, 2012
Thruster for max load
1-1-1-1-1-1-1
then
3rounds of 6 min amrap
3 thruster
6 Hrpu
9 Strict pull ups
Thursday Jan, 19th
Posted January 18, 2012
5 rounds, 1 min ea station:
Zottman Curls
Row
dips
fwd and back sprints
renegade rows (w/push-ups)
Wednesday Jan, 18th
Posted January 17, 2012
20 min Amrap:
20 dbl unders
10 deadlifts (225#,150#)
20 wallballs
then
Core challenge.
7 min plank. rest can only be had in a side plank position.
Tuesday Jan, 17th
Posted January 16, 2012
5 RFT:
10 push Jerks (95#, 65#)
200m famers walk
200m sprint
** Perform 10 weighted situps between each exercise
