FitZone Atlanta

2135 Defoor Hills Rd Ste. N.
Atlanta, Georgia 30318

At the corner of Hills Ave and Defoor Hills Rd.
(404) 351-3751
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02.03.10
Wednesday 05:00am

WOD-Back/Bicep/Pull focus

Workout of the Day • Posted by FitZone Atlanta
3 sets:
Bent Over row  ( 135/55) 12
Kipping Pull ups  15
Reverse Hypers on Stability Ball (medicine ball optional)  10
25 Dbl/Unders or 250 singles
 
2 sets:
Reverse "Recline" Pull-ups (rings or straight bar)  12
Renegade Row (25/12) 10/10
Ring Curls  15
Row/Curl Combo  250M  or  20 Box jumps & 20 Dbl Hammer Curls (25/12)  

ABWERKZ Wednesday 60 TBA

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02.02.10
Tuesday 05:00am

WOD

Workout of the Day • Posted by FitZone Atlanta
3 Sets:
Front Squat & Press 12  (95/55lbs)
Step ups 15/15 
Duck Walks (Distance) or Wall-sits 1 min
Jumping Jacks 50
 
2 Sets:
Stability Ball Rotations (Adductors) 30 sec
Hip Thrust 15 (Stability ball optional)
Stability Ball pull-ins 12
Heel raises (calf Raises) 3x10 inward/outward/straight
Ladder Drill (ali shuffle/lateral in and out) 45 secs

ABWERKZ Tuesday - 70 Reps

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02.01.10
Monday 06:09am

WOD

Workout of the Day • Posted by FitZone Atlanta

3 Rounds

DB Press Close Grip 30 secs

Mtn Climbers 30 sec

Reverse Lunges 15/15

100 Singles (Jump Rope)

Burpees w/ 2 pushups

Floor Sweepers 12

Plate Oblique Swings 8/8

ABWERKZ Monday 80 Reps


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01.29.10
Friday 05:05am

WOD-Back/Bicep & Pull Focus

Workout of the Day • Posted by FitZone Atlanta
2 Rounds

One Arm Row 15 reps (40/25#)

Jump Pull-ups Partial Quick Reps 30 secs (approx. 50 reps)

BB Bent Over Row  15 (85/45#)

KB Punches 30 secs (approx 60 reps) (35/18#)

400 m run or 200 singles  
ABWERKZ Friday 40 reps

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01.28.10
Thursday 06:11am

WOD

Workout of the Day • Posted by FitZone Atlanta

For Time

2000 m Run

1600m Row

200 DUnders or 1000 Singles

100 Wall Ball Sit Ups

ABWERKZ Thursday 50 Reps


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