Author Archives: Bobby

Every 2 Minutes Complete 3 Back Squats for 7 Sets *Please share the racks Then….. Black/Blue/Grey WOD As Many Rounds As Possible in 10 Minutes of: 10 Push Press (95/65) (65/45) (45/35) 10 Pull-Ups (with Bands) (Ring Rows) 10 Box Jumps … Continue reading →

Every 2 Minutes Complete 3 Squat Snatches for 7 Sets *You can drop and reset quickly between reps Then….. Black/Blue/Grey WOD As Many Rounds As Possible in 14 Minutes of: 7 DBell Snatches (70/50) (55/35) (40/20) (25/10) 7/5 Ring Dips (with … Continue reading →

Black/Blue/Grey WOD For Time: 1 Rope Climb (3 Progressions) (5 Ring Rows) 30 WallBalls (20/14) (14/10) (10/6) 1 Rope Climb 15 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) (100/70) (70/50) (50/25) 1 Rope Climb 5 Wall Walks (Hands within 2 Feet of Walk) (Feet … Continue reading →

Work up to a 1 Rep Max Deadlift Then….. Black/Blue/Grey WOD As Many Round As Possible in 10 Minutes of: 3* Ring Muscle-Ups (3 Bar Muscle-Ups) (3 Ring Pull-Ups AND 3 Ring Dips) (Pull-Ups & Dips with Bands) (Ring Rows, Hands … Continue reading →

Every 30 Seconds Complete 1 Turkish Get-Up for 10 Minutes (20 Sets) *Alternating Arms Then….. Black/Blue/Grey WOD 5 Rounds For Time of: 15 Burpees, 2 Hand Touch Hi/Low PU Bar (Burpees) 50 Double Unders (25 DU’s) (100 Singles) (50 Singles) November … Continue reading →

Black/Blue/Grey WOD As Many Rounds As Possible in 20 Minutes of: 25/20 Calorie Row 20/15 Hand Release Push Ups (from Knees) 10 Front Squats (75/55) *After each round ADD (30/20#) (20/10) (10/5) to your barbell November “Cool“ Board ***Make some goals … Continue reading →

Every Minute On the Minute Complete 1 Power Clean + 1 Push Press for 11 Sets Then….. Black/Blue/Grey WOD For Time: 21 – 15 – 9 Push Press (135/85) (95/65) (65/45) (45/35) Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows) November “Cool“ … Continue reading →