6/3/20

Black/Blue/Grey WOD

For Time:
1 Rope Climb (1 Rope Climb each round) (3 x Progressions)
3 Strict Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
3 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) (100/70) (70/50) (50/25)
30 Double Unders (1/2 x Double Unders) (2 x Singles) (1 x Singles)
2
6
6
60
3
9
9
90
4
12
12
120
*20 Minute Time Cap

June “Cool” Board
***Make some goals for yourself for June  

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6/2/20

Every 2 Minutes Complete 2 Push Press + 2 Push Jerk for 7 Sets

Then…..

Black/Blue/Grey WOD

As Many Rounds As Possible in 12 Minutes of:
25/20 Calorie Row (guys/girls)
15 KB Swings (70/53) (53/35) (35/26) (26/18)
2 PegBoard Climb, girls above blue line (4 x 6′ Bent Arm PU Bar Traverse) (6 x 6′ Straight Arm Traverse) (40 Second Hang from Bar)

June “Cool” Board
***Make some goals for yourself for June  

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6/1/20

Every 2 Minutes Complete 1 Hang Snatch + 1 Snatch (from the floor) for 7 Sets
*Can both be power or squat

Then…..

Black/Blue/Grey WOD

As Many Rounds As Possible in 7 Minutes of:
11 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
11 Box Jumps (30/24) (24/20) (20/12)

June “Cool” Board
***Make some goals for yourself for June  

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5/29/20

Black/Blue/Grey WOD

As Many Reps As Possible in 15 Minutes of:
200m Run
1 Clean & Jerk (Heavy)
1 Ring Muscle-Up (1 Bar Muscle-Up) (1 Chest-to-Bar Pull-Up AND 1 Ring Dip) (Both with Bands) (1 Ring Row, Hands on Box)
200m Run
2 Clean & Jerks
2 Ring Muscle-Ups
200m Run
3 Clean & Jerks
3 Ring Muscle-Ups
200m Run
Continue pattern up as far as you can get in 15 min. (4-4, 5-5, 6-6, 7-7, etc.)

May “Cool” Board
***Make some goals for yourself for May
 

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5/27/20

Black/Blue/Grey WOD

For Time:
15 – 10 – 5 – 5 – 10 – 15

DBell Snatches, Alternating (70/50) (55/35) (40/20) (25/15)
Burpee Box Jump Overs (24/20) (20/12) (12/8)
*After Each Round Complete 30 Double Unders (10 DU’s) (60 Singles) (30 Singles)

May “Cool” Board
***Make some goals for yourself for May
 

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5/26/20

Every 3 Minutes Complete 5 Deadlifts for 5 Sets

Then….

Black/Blue/Grey WOD

4 Rounds Each Starting Every 4 Minutes of:
25/17 Calorie Row
20 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
*Score = Slowest & Fastest Rounds Added Together
*If you cannot keep your rounds under 4 minutes, then just complete 4 rounds for time

May “Cool” Board
***Make some goals for yourself for May
 

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5/25/20

Black/Blue/Grey WOD

“Murph”
For Time:
1 Mile Run
100 Pull-Ups
200 Push Ups
300 Squats
1 Mile Run
*Partition the middle 3 movements however you want
*Can wear a vest
*Can do as partner, or scale back to necessary amount of each movement

May “Cool” Board
***Make some goals for yourself for May
 

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5/22/20

OPEN GYM SUNDAY 10-11AM

Every 4 Minutes Complete 10 Bench Press for 5 Sets

Then…..

Black/Blue/Grey WOD

As Many Rounds As Possible in 15 Minutes of:
25′ Handstand Walk (15 Handstand Marches) (25 Second HS Hold) (50′ Bear Crawl)
75′ Walking Lunges
25 Ab-Mat Sit-Ups

May “Cool” Board
***Make some goals for yourself for May
 

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