http://www.fitzoneatl.com/index.php http://www.fitzoneatl.com/index.php?entry=entry120207-052932 <p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">200m Sandbag Run</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">20 Weighted Situps 45/25#<br /></span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">10 Medicine Ball Cleans</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">5 Handstand Push Ups</span></p>
<p>&nbsp;</p>]]> http://www.fitzoneatl.com/index.php?entry=entry120206-055912 <p style="text-align: center;"><span style="color: #ffcc00;"><strong>WOD:</strong><br /><strong>Complete as many Rounds of the following complex as possible in 15 Minutes</strong></span> <span style="color: #ffcc00;"><br /><strong>Suggested weight is 115/80#- scale accordingly</strong></span> <span style="color: #ffcc00;"><br /><strong>5 Deadlifts</strong></span> <span style="color: #ffcc00;"><br /><strong>5 Hang Power Cleans</strong></span> <span style="color: #ffcc00;"><br /><strong>10 Stationary Lunges In Front Rack (Alternating 5 right and 5 Left)</strong></span> <span style="color: #ffcc00;"><br /><strong>5 Front Squats</strong></span> <span style="color: #ffcc00;"><br /><strong>5 Push-Press</strong></span></p>
<p style="text-align: center;"><span style="color: #ffcc00;"><strong>Cash Out: 100 Push-Ups and 100 Sit-Ups for Time</strong></span></p>]]> http://www.fitzoneatl.com/index.php?entry=entry120203-064059 <p style="text-align: center;"><span style="font-size: x-large;"><strong><span style="color: #ffcc00;">15 Burpees</span></strong></span></p>
<p style="text-align: center;"><span style="font-size: x-large;"><strong><span style="color: #ffcc00;">15 Squat Clean 95/65#</span></strong></span></p>
<p style="text-align: center;"><span style="font-size: x-large;"><strong><span style="color: #ffcc00;">200m Run between rounds</span></strong></span></p>]]> http://www.fitzoneatl.com/index.php?entry=entry120202-060747 <p>2000m Run</p>
<p>200 Double Unders</p>
<p>100 Medicine Ball Cleans</p>
<p>&nbsp;</p>]]> http://www.fitzoneatl.com/index.php?entry=entry120201-055555 <p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">PullUps</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">PushUps</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">Squats</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">SitUps</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">No rest between exercise, then 6 X 50m Sprints</span></p>]]> http://www.fitzoneatl.com/index.php?entry=entry120131-060112 http://www.fitzoneatl.com/index.php?entry=entry120130-060308 <p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">Power Cleans </span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">Get Ups</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">Wall Ball Shots</span></p>]]> http://www.fitzoneatl.com/index.php?entry=entry120127-055402 <p>In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.</p>]]> http://www.fitzoneatl.com/index.php?entry=entry120126-055936 <p style="text-align: center;"><span style="font-size: medium; color: #ffcc00;">5 5s Negatives</span></p>
<p style="text-align: center;"><span style="font-size: medium; color: #ffcc00;">10 Jumping PullUps</span></p>
<p style="text-align: center;"><span style="font-size: medium; color: #ffcc00;">15 Power Snatch 95/65#<br /></span></p>
<p style="text-align: center;"><span style="font-size: medium; color: #ffcc00;">20 Bench plank Rows 10/Side 40/25#</span></p>
<p style="text-align: center;"><span style="font-size: medium; color: #ffcc00;">250 m Inverted Grip Row</span></p>
<p style="text-align: center;"><span style="font-size: medium; color: #ffcc00;">100ft Side Sumo Squat Bicep Curl 65/45#</span></p>]]> http://www.fitzoneatl.com/index.php?entry=entry120125-060557 <p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">21-15-9<br /></span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">Deadlifts 225/135#</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">Burpees</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">then </span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">Lunge-Skip 100ft<br /></span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">21-15-9<br /></span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">Squats 225/135#</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">Box Jumps</span></p>
<p style="text-align: center;"><span style="font-size: large; color: #ffcc00;">800m Run</span></p>
<p>&nbsp;</p>]]>