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(404) 531-6872

6650 Roswell Rd. #50 Sandy Springs, GA 30328

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WODs 9/30/19 - 10/06/19

MONDAY 093019


Deadlift

Build to a 1RM then 2 sets of 10 @ 50% of 1RM


Metcon

For time (18 min Cap)

21-15-9

Alternating DB snatch (50/35)

Single arm DB overhead stationary lunge (50/35)

Toes to bar

Work does not have to be split evenly between arms

Add 1 rep for every rep not completed.



TUESDAY 100119


Metcon (5 Rounds for weight): Barbell cycling

Every :90 x 5 sets

5 touch n go power clean

Build across sets


Metcon (AMRAP - Rounds and Reps)

20 min AMRAP

500m row

18 single arm DB push Press 50/35 (9 per arm)

9 pull ups

1 rep for every 100m


Rx+: Metcon (Time)

5 rounds for time:

500m row

18 single arm DB push Press 50/35 (9 per arm)

9 pull ups



WEDNESDAY 100219


Metcon (Time)

For Time (14 min cap)

10-8-6-4-2

Power snatch (65% of 1 RM power snatch)

20-16-12-8-4

wall ball (20/14 - 10 ft)

Add 1 second for every rep not completed



THURSDAY 100319


Rx: Metcon (3 Rounds for reps)

5 min amrap of

600m Run

1 round of Cindy

Max clean and jerks in remainder of time (95/65)


Rest 5 minutes


5 min amrap of

400m Run

2 rounds of Cindy

Max clean and jerks in remainder of time (95/65)


Rest 5 minutes


5 min amrap of

200m Run

3 rounds of Cindy

Max clean and jerks in remainder of time at (95/65)


Rx+: Metcon (3 Rounds for reps)

5 min amrap of

600m Run

1 Rd of Cindy

Max clean and jerks in remainder of time (95/65)


Rest 5 minutes


5 min amrap of

400m Run

2 rounds of Cindy

Max clean and jerks in remainder of time (115/75)


Rest 5 minutes


5 min amrap of

200m Run

3 rounds of Cindy

Max clean and jerks in remainder of time at (125/85)



FRIDAY 100419


Gymnastics

5 sets of:

:15 max reps HSPU

rest :15

:30 max rope climbs

rest :30

:45 max t2b

Rest as needed


Metcon (2 Rounds for time)

2 sets each for time:

1 mile assault bike

15 unbroken back squats at 50% of max

rest 2 minutes

Score is the time it takes to do a full set.



SATURDAY 100519


Partner WOD

Metcon (AMRAP - Rounds and Reps)

25 min AMRAP

20 Power Snatches (95/65)

24 Box jump overs (24/20)

28 Burpees

*ASP 1,000m single arm KB farmer carry 70/53

For every 100m you DO NOT complete, subtract 10 reps from your AMRAP score



SUNDAY 100619


Metcon (AMRAP - Rounds and Reps)

11 min AMRAP

5 Thrusters (95/65) (Rx+115/85)

100m run

1 rep for every 100m

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