Black/Blue/Grey WODs

As Many Rounds As Possible in 20 minutes of:

400m Run
1 Rope Climb (3 x Progressions)
10 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box)
1 Rope Climb (3 x Progressions)

October “COOL” Board

***Make some goals for yourself for October

–  Eric – Power Clean 255#
–  Kevin C. – Power Clean 275#
–  Kevin C. – Split Jerk 300#
–  Steve T. – Hang Clean 200#
–  Steve H. – 7 Consecutive Muscle Ups!
–  JoAnn – 1st Pull Up!!!
–  Tony – 215# Snatch
–  Andrew – 11 Consecutive Muscle Ups!
–  Brandon – 8 Consecutive Muscle Ups!

Make Up/Challenge/Skill DAY

October “COOL” Board

***Make some goals for yourself for October
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–  Eric – Power Clean 255#
–  Kevin C. – Power Clean 275#
–  Kevin C. – Split Jerk 300#
–  Steve T. – Hang Clean 200#
–  Steve H. – 7 Consecutive Muscle Ups!

Black/Blue/Grey WODs

“Test 3”

Tabata Squat
Max reps of Muscle-ups (Pull-Ups & Dips) (with Bands) in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups (Pull-Ups & Dips/4) completed.

Post score to comments.

October “COOL” Board

***Make some goals for yourself for October

–  Eric – Power Clean 255#
–  Kevin C. – Power Clean 275#
–  Kevin C. – Split Jerk 300#
–  Steve T. – Hang Clean 200#

Hang Power Clean 7 x 3
%%anc%%

Then……..

Black/Blue/Grey WODs

MYSTERY

October “COOL” Board

***Make some goals for yourself for October

– Eric – Power Clean 255#

Black/Blue/Grey WODs
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“Chelsey”

Every Minute on the Minute For 30 Minutes (or as long as possible):
5 Pull-Ups (with Bands) (Ring Rows)
10 Push Ups (from Knees)
15 Squats

*If cannot complete 1st 10 minutes, continue through 10 rounds as long as needed

October “COOL” Board

***Make some goals for yourself for October

– Eric – Power Clean 255#

Black/Blue/Grey WOD

“DT“

Five rounds for time of:
Deadlift, 12 reps (155/105) (105/75) (75/45)
Hang power clean, 9 reps (155/105) (105/75) (75/45)
Push jerk,

6 reps (155/105) (105/75) (75/45)

Post time to comments.

October “COOL” Board

***Make some goals for yourself for October

– Eric – Power Clean 255#

Make Up/Challenge/Skill DAY

October “COOL” Board

***Make some goals for yourself for October

Front Squats 7 x 1

Then……….

Black/Blue/Grey WODs

Mystery

October “COOL” Board

***Make some goals for yourself for October