Boaz Fitness

Don't forget tomorrow morning we will have our community WOD in the park! You can signup here!

http://www.meetup.com/Buford-Fitness-Meetup/

Buford Fitness Meetup This is a group for anyone interested in fitness, exercising, getting active and having fun with others at the same time! All fitness levels are welcome! I created this group because I love being acti

Happy Friday!

WOD:

30 min AMRAP

200m Run
20 Double Unders
10 Push Press 75 #
5 Burpees

Thursday 7/24 WOD:

Push Press
5-5-5-5-5

Metcon:

For time:

1 mile Run
then
3 Rds
7 Pwr Sn**ch 95 #
25 Situps

Wednesday 7/23 WOD:

RDL
5x5

Oly: 15 min of Sn**ch Technique

Metcon - 15 min AMRAP

20 Push ups
50 Air Squats

Tuesday 7/22 WOD:

Strength-Bench Press
5-5-5-5-5

Metcon-3 RFT
400m run
12 Deadlift x Bodyweight
21 Box Jumps 24/20"

Time to get the week started!

Monday 7/21 WOD:

Strength-Back Squat
2-2-2-2-2 @ 85%

Oly-EMOM for 5 min
Sn**ch @ 75%

Metcon- Teams of 2, alternate to complete 5 sets of each:

OHS x 5 reps
KBS x 10 reps
Double Unders x 20 reps

Join us tomorrow morning for a FREE community WOD in the park! 9am at Duncan Creek Park!

Friday 7/18 WOD:

"Annie"

50-40-30-20-10

Double Unders
Abmat Situps

Thursday 7/17 WOD:

Push Press : 5 x 5

then

20 min AMRAP

10 Wall Balls 20 #/14 #
10 KB SDLHP 53/35 #
10 Pushups
10 Double Unders

Wednesday 7/16 WOD:

Oly - Sn**ch from high blocks 5 x 2

Strength - Deadlift 5 x 3

Metcon: Against a 3 min running clock
400 Meter Run
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.

Tuesday 7/15 WOD:

Strength - Bench Press 5x5

then

3 Rds for time:

30 Abmat situps
20 Kettlebell swings 53/35 #
10 Single are KB Press (5 each arm)
200m run

Get the week started right!
Monday 7/14

Front Squat 5x3 @80%
then
EMOM for 8 min
2 Cleans @75%
then
5 min AMRAP
5 Front Squats 135/95 #
10 Burpee Over the Bar