Search

WODs 8/19/19 - 8/25/19

MONDAY 081919

Back Squat  Build to a 5rm then 2 sets of 20 reps @50% of 5


Metcon (Time) 4 rounds for time: 10 Pull ups  (Rx+ Chest to bar) 10 thrusters (95/65) 10 Burpee over bar


Finisher Accumulate 50 push ups



TUESDAY 082019

Pressing capacity 3 sets Max heavy strict press directly into max set of push press @ 65%

Metcon (Time) 8-7-6-5-4-3-2-1 Unbroken power cleans @70% of max power clean

*(If you cannot do unbroken reps, reduce load) 20 Unbroken Wallball shots


Midline Accumulate 2:00 of L-hang from pull up bar



WEDNESDAY 082119

Power Snatch (Quick singles) (5 reps (5# heavier than last week) (3 reps (5# heavier than last week) (1 rep (5# heavier than last week)


Metcon (No Measure) 4 sets of: 5 close grip bench press at 75% of max (or tough set of 5 if you don't know this number) Rest :15 1 Rope climb (Rx+ legless) Rest :15 4 Ring dips (Rx+ 7 Ring dips) Rest :15 15 Toes to bar or max unbroken if unable to do 15. Rest 2 min



THURSDAY 082219 COMP DAY

Metcon (AMRAP - Reps) 9 min AMRAP 3-6-9...so on Hang power snatch (75/55) Overhead squat (75/55) 30 Double Unders



FRIDAY 082319

Metcon (3 Rounds for reps) :20 Wall facing handstand hold Rest :10 Max Unbroken handstand push ups (Rx+ Strict HSPU)


Justin Bishop Loves You 3 rounds for time (18 min cap) 500m row 40 KB swings (53/35) 30 sit ups 20 push ups 10 pull ups



SATURDAY 082419

Partner WOD Metcon  3 rounds for time 100 DU 50 Thrusters (45/35) 30 Handstand push ups (Scaled: Hand release push 2:1)


Partner Finisher Metcon (Time) For time 100 Assault bike calories (Rx+ 150 cals)



SUNDAY 082519

Metcon For Time

3 Rounds 15 wall ball (20/14 - 10ft) 5 squat clean and jerk (95/65) (Rx+ 115/85)

Then...


2 Rounds 30 cal bike 5 squat snatch (95/65) (Rx + 115/85)

Then...


30 cal row 10 deadlift (225/155)

0 views
  • White Facebook Icon
  • White Instagram Icon

(404) 531-6872

6650 Roswell Rd. #50 Sandy Springs, GA 30328