Category Archives: WOD

9/25/20

Every 2 Minutes Complete 6 Single Leg Deadlifts (each leg) for 6 Sets *Use 1 DBell in each hand Then….. Black/Blue/Grey WOD 4 Rounds For Time of: 20/15 Calorie Row 15 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises) 10 Shoulder-to-Overhead (155/105) … Continue reading

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9/23/20

Black/Blue/Grey WOD As Many Rounds As Possible in 15 Minutes of: 5/3 Bar Muscle-Ups (5 Chest-to-Bar Pull-Ups) (5 Pull-Ups) (with Bands) (Ring Rows) 10 Box Jumps (30/24) (24/20) (20/12) 20 WallBalls (20/14) (14/10) (10/6) 40 Double Unders (20 DU’s) (80 Singles) … Continue reading

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9/22/20

Black/Blue/Grey WOD For Time: 400m Run 8 Snatches (95/65) (75/45) (65/35) 400m Run 8 Snatches (115/75) (95/55) (75/45) 400m Run 8 Snatches (135/85) (115/65) (85/55) 400m Run 8 Snatches (155/95) (135/75) (95/65) September “Cool” Board ***Make some goals for yourself for … Continue reading

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9/21/20

Work up to a max of the following complex: 2 Front Squats + 1 Jerk (split or push) Then…. Black/Blue/Grey WOD As Many Rounds As Possible in 10 Minutes of: 5 Squat Clean Thrusters (115/75) (75/45) (45/35) 5 Strict Chest-to-Bar Pull-Ups … Continue reading

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9/18/20

Black/Blue/Grey WOD Jim’s Birthday WOD “One More“ For Time: 65′ Walking Lunges 65′ Bear Crawl 65′ Sandbag Throw (100/70) (70/50) (50/25) 65′ Sandbag Carry, Bear Hug (100/70) (70/50) (50/25) 65′ Tire Flips 15 Overhead Squats (95/65) (65/45) (45/35) 65 Ab-Mat Sit-Ups … Continue reading

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9/16/20

Every 2 Minutes Complete 3 Bench Press for 6 Sets *Please share the racks Then….. Black/Blue/Grey WOD For Time: 30/20 Calorie Bike (guys girls) 20 Burpee Box Overs (30/24) (24/20) (20/12) 10 Ground-to-Shoulder with Sandbag (150/100) (100/70) (70/50) (50/25) September “Cool” … Continue reading

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9/15/20

Black/Blue/Grey WOD As Many Rounds As Possible in 16 Minutes of: 1 Rope Climb (3 Progressions) (6 Ring Rows) 8 Push Press (135/85) (95/65) (65/45) (45/35) 16 Pistols, Alternating (Assisted) (Goblet Squats) September “Cool” Board ***Make some goals for yourself for … Continue reading

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9/14/20

Every 2 Minutes Complete 3 Hang Power Cleans for 7 Sets Then…… Black/Blue/Grey WOD For Time: 1000/800m Row (guys/girls) 50 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups) 1000/800m Row September “Cool” Board ***Make some goals for yourself for September – Angie … Continue reading

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