Author Archives: Bobby

2/12/20

Black/Blue/Grey WOD “Whitman” 7 Rounds For Time of: 15 KB Swings (53/35) 15 Power Cleans (95/65) 15 Box Jumps (24/20) *30 Minute Time Cap, or Finish it 🙂 February “Cool” Board ***Make some goals for yourself for February – Michael – 1st Bar … Continue reading

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2/11/20

Work up to a 1 Rep Max Weighted Strict Pull-Up or 1 Max Set of Strict Pull-Ups or work your way down in bands Then…… Black/Blue/Grey WOD “ATLAS“ For Time: 30 Ground-to-Shoulder with Sandbag/D-Ball/Atlas Stone (150/100) February “Cool” Board ***Make some … Continue reading

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2/10/20

Every 2 Minutes Complete 3 Hang Snatches for 6 Sets *You can drop and reset quickly between reps if you want Then…… Black/Blue/Grey WOD For Time: 30 – 20 – 10 WallBalls (20/14) Toes-thru-Rings Hand Release Push Ups February “Cool” Board … Continue reading

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2/7/20

Work up to a 1 Rep Max Split Jerk *Please share the racks Then…… Black/Blue/Grey WOD For Time: 5 Rounds of: 20 Ab-Mat Sit-Ups 10 DBell Snatches, Alternating (70/50) 10 Reverse Lunge WallBalls, Girls to 9′ (20/14) Followed Immediately by 2000/1500m … Continue reading

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2/5/20

Black/Blue/Grey WOD For Time: 10 Bar-Facing Burpees 60 Second Hang from Pull-Up Bar 50 WallBalls (20/14) 10 Bar-Facing Burpees 60 Second Hang from Pull-Up Bar 40 Toes-to-Bar 10 Bar-Facing Burpees 60 Second Hang from Pull-Up Bar 30 Handstand Push Ups 10 … Continue reading

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2/4/20

Every 2 Minutes Complete 3 Deadlifts for 6 Sets Then…… Black/Blue/Grey WOD As Many Rounds As Possible in 10 Minutes of: 10 KB Swings (70/53) (53/35) (35/26) (26/18) 30′ Handstand Walk (15 HS Marches) (20 Second HS Hold) (60′ Bear Crawl) … Continue reading

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2/3/20

Every 2 Minutes Complete 3 Back Squats for 6 Sets *Please share the racks Then…… Black/Blue/Grey WOD 5 Rounds For Time of: 15/10 Calorie Row 10 Cleans (115/75) (75/45) (45/35) 30′ Overhead Walking Lunges, Holding Plate (45/25) (25/10) (No Weight) February … Continue reading

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1/31/20

Every 2 Minutes Complete 3 Squat Clean Thrusters for 5 Sets *you can drop and reset quickly between reps Then…… Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of: 5 Strict Pull-Ups 5 DBell Squat Cleans 10 Deficit Push … Continue reading

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