Category Archives: WOD

Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of: 200m Run 1 PegBoard Climb (2 x Bent Arm Pull-Up Bar Traverse) (4 x Straight Arm PU Bar Traverse) (20 Second Hang from PU Bar) 6 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) … Continue reading →

Every 2 Minutes Complete 5 Weighted Ring Dips For 5 Sets (No Weight) (with Bands) (Hands on Box) *Can sub in stationary dip if you are not comfortable on the rings Then…. Black/Blue/Grey WOD “DG” As Many Rounds As Possible in … Continue reading →

Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of: 5 Shoulder-to-Overhead (165/110) (135/85) (95/65) (65/45) 10 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups) 1 Rope Climb (3 Progressions) July “Cool” Board ***Make some goals for yourself for July

Work up to a Max of the Following Complex: 2 Snatch Grip Deadlifts + 1 Hang Squat Snatch (Hang from just Below the Knee) Then….. Black/Blue/Grey WOD For Time: 40 Pull-Ups (with Bands) (Ring Rows) 60 WallBalls (20/14) (14/10) (10/6) 800m … Continue reading →

Work up to a 3 Rep Max Back Squat Then….. Black/Blue/Grey WOD As Many Rounds As Possible in 10 Minutes of: 10 Ring Rows, Feet on Box (Ring Rows, Feet on Floor) 15 Push Ups (from Knees) 20 Strict Sit-Ups, Fingers … Continue reading →

Black/Blue/Grey WOD As Many Rounds As Possible in 20 Minutes of: 10 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press) 10 DBell Snatches, Alternating (70/50) (55/35) (40/20) (25/10) 10 Burpee Box Jump Overs (30/24) (24/20) (20/12) 10 Toes-to-Bar … Continue reading →

Work Up to a Max of the Following Complex: 2 Deadlifts + 1 Hang Power Clean + 1 Jerk Then…. Black/Blue/Grey WOD For Time: 800m Run 60 WallBalls (20/14) (14/10) (10/6) 40 Pull-Ups (with Bands) (Ring Rows) June “Cool” Board ***Make … Continue reading →