April 30, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)

MOBILITY (10:00 - 15:00) 

TEACHING (15:00 - 25:00) 

FRONT SQUAT (25:00 - 40:00) 

Build to a heavy single out of the rack 

REHEARSAL (40:00 - 45:00) 

STRATEGY + WOD (45:00 - 60:00) 

"Front Runner" 

For Time:

200 Meter Run, 2 Front Squats

20...

April 29, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)

MOBILITY + ACTIVATION (10:00 - 12:00) 

TEACHING (12:00 - 25:00) 

REHEARSAL (25:00 - 35:00) 

STRATEGY + WOD (35:00 - 60:00) 

 "Handlebars"

4 Rounds:

21/15 Calorie Assault Bike

15 Toes to Bar 

7 Power Clean and Jerks (155/105)

April 26, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

TEACHING (12:00 - 20:00) 

OVERHEAD SQUAT (20:00 - 35:00) 

*15 minute to build to heavy set of three 

TRANSITION + REHEARSAL (35:00 - 40:00) 

STRATEGY + WOD (40:00 - 60:00) 

"Denim"

AMRAP 15:

60 Double Unders

30/21 Calorie Row

15 Overh...

April 25, 2019

WOD BRIEF + GROUP WARMUP (0:00 -12:00)

TEACHING (12:00 - 25:00) 

REHEARSAL (25:00 - 30:00) 

# STRATEGY + WOD (30:00 - 60:00) 

"Old Town Road" 

6 Rounds:

15/12 Calorie Assault Bike

150' Farmers Carry (53's/35's)

9 Strict Toes to Bar

April 24, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00) 

TEACHING (15:00 - 25:00) 

REHEARSAL (25:00 - 30:00) 

STRATEGY + WOD (30:00 - 60:00) 

"The Chief"

5 Rounds: 

AMRAP 3:

3 Power Cleans (135/95)

6 Push-ups

9 Air Squats

*Rest 1 Minute Between Rounds *

April 23, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 10:00)

MOBILITY (10:00 - 12:00) 

TEACHING (12:00 - 25:00) 

REHEARSAL (25:00 - 30:00) 

# STRATEGY + WOD (30:00 - 60:00) 

"Boat Race"

3 Rounds:

500 Meter Row

400 Meter Run

*Rest 3 Minutes Between Rounds* 

April 22, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00) 

TEACHING (15:00 - 30:00) 

REHEARSAL (30:00 - 40:00) 

# STRATEGY + WOD (40:00 - 60:00) 

15-12-9:

Power Snatch (95/65)

Box Jump Overs (24”/20")

Directly Into…

15-12-9:

Overhead Squats (95/65)

Lateral Barbell Burpees

April 19, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00) 

TEACHING (15:00 - 30:00) 

REHEARSAL (30:00 - 35:00) 

STRATEGY + WOD (35:00 - 60:00) 

"Vader"

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Dumbbell Snatches (50/35)

15 Lateral Burpees Over Rower

April 18, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 8:00)

MOBILITY (8:00 - 11:00) 

TEACHING (11:00 - 20:00) 

REHEARSAL (20:00 - 25:00) 

STRATEGY + WOD (25:00 - 60:00) 

"Annies on the Run"

100 Double Unders, 50 Sit-ups, 200 Meter Run

80 Double Unders, 40 Sit-ups, 200 Meter Run 

60 Double Unders,...

April 17, 2019

WOD BRIEF + GROUP WARMUP (0:00 - 12:00)

MOBILITY (12:00 - 15:00) 

TEACHING (15:00 - 30:00) 

REHEARSAL (30:00 - 35:00) 

# STRATEGY + WOD (35:00 - 60:00) 

 “Doorbell” 

AMRAP 18:

21/15 Calorie Assault Bike

15 Strict Pull-ups

15 Dumbbell Deadlifts (50's/35's)

15 Dumbbell Front...

Please reload

Recent WODs

May 22, 2020

Please reload

Archive
Please reload

Follow Us
  • Facebook Basic Square
  • Instagram Social Icon

171 Spring Street

Macon, Georgia 31201

(478)284-2159

gorillacrossfitmacon@gmail.com

© 2023 by PERSONAL TRAINER. Proudly created with Wix.com