4/12/21

Work up to a Max of the Following Complex:
2 Front Squats + 1 Split Jerk
*Please share the racks

Then…..

Black/Blue/Grey WOD

TR2
For Time:
800m Run or 1000m Row or 2000m Bike
20 Bar Muscle-Ups (Chest-to-Bar Pull-Ups) (Pull-Ups) (with Bands) (Ring Rows)
40 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
800m Run or 1000m Row or 2000m Bike
*You can partition the Bar MU’s and HSPU’s however you want, just complete all the reps

April “Cool” Board

***Make some goals for yourself for April

– Angie M. – 150# Snatch Balance
– Josh D. – 125# Squat Snatch

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4/9/21

Every Minute On the Minute Complete 1 Squat Clean Thruster for 11 Sets

Then…..

Black/Blue/Grey WOD

Green Eggs and Ham
For Time:
2400/2000m Bike
60 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
15 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) (100/70) (70/50) (50/25)

April “Cool” Board

***Make some goals for yourself for April

– Angie M. – 150# Snatch Balance
– Josh D. – 125# Squat Snatch

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4/7/21

Black/Blue/Grey WOD

Oh, the Places You’ll Go!
5 Rounds For Time of:
15 Walking Lunges with DBells (50/35) (40/25) (30/15) (20/10)
12 DBell Deadlifts (50/35)
9 DBell Hang Cleans (50/35)
6 DBell Shoulder-to-Overhead (50/35)

April “Cool” Board

***Make some goals for yourself for April

– Angie M. – 150# Snatch Balance

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4/6/21

Every Minute On the Minute for 5 Rounds (10 Minutes):
Odd – 6 DBell Bench Press
Even – 4 Seated Box Jumps

Then…..

Black/Blue/Grey WOD

One Fish, Two Fish, Red Fish, Blue Fish”
For Time:
25/17 Calorie SkiErg
50 Double Unders (25 DU’s) (100 Singles) (50 Singles)
10 Burpees to Plate (Burpees)
REST 1 Minute
25/17 Calorie Row
50 Double Unders
10 Burpees to Plate
REST 1 Minute
25/17 Calorie Bike
50 Double Unders
10 Burpees to Plate

April “Cool” Board

***Make some goals for yourself for April

– Angie M. – 150# Snatch Balance

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4/5/21

Work up to 1 Rep Max Snatch Balance
*If you are not comfortable with overhead squat, just work up on overhead squats today
*Please share the racks

Then…..

Black/Blue/Grey WOD

Go, Dog. Go!
3 Rounds For Time of:
400m Run
15 Overhead Squats (115/75) (75/45) (45/35) (35/15)
15 Pull-Ups (with Bands) (Ring Rows)

April “Cool” Board

***Make some goals for yourself for April

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4/2/21

Work up to a max of the following complex:
1 Hang Squat Snatch + 1 Squat Snatch
*you can drop and reset quickly between reps

Then…..

Black/Blue/Grey WOD

“The RIDDLER
4 Rounds, each round starting every 5:00:
20/15 Calorie Row
20 Weighted Sit-Ups (25/15) (15/10) (No Weight)
20 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
*Score = Fastest and Slowest Round Added Together
*If you fail to complete a round inside of the 5:00, then just finish 4 rounds for time

April “Cool” Board

***Make some goals for yourself for April

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3/31/21

Black/Blue/Grey WOD

“The JOKER
For Time:
5 Rope Climbs (1 Rope Climb) (5 Progressions)
5 Clean & Jerks (145/105) (115/75) (75/45) (45/35)
4 Rope Climbs (1 Rope Climb) (4 Progressions)
4 Clean & Jerks (165/115) (135/85) (95/55) (55/40)
3 Rope Climbs (1 Rope Climb) (3 Progressions)
3 Clean & Jerks (185/125) (155/95) (115/65) (65/45)
2 Rope Climbs (1 Rope Climb) (Progression)
2 Clean & Jerks (205/135) (175/105) (135/75) (75/50)
1 Rope Climb (1 Rope Climb) (1 Progression)
1 Clean & Jerk (225/145) (195/115) (155/85) (85/55)
*You can have a friend change your weights for you today if you want

March “Cool” Board

***Make some goals for yourself for March

–  Nick C. – 1st Bar Muscle Up!
– Ben N. – 185# Deadlift

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3/30/21

Every 3 Minutes Complete 3 Back Squats for 5 Sets
*Please share the racks

Then…..

Black/Blue/Grey WOD

“ROBIN
As Many Rounds As Possible in 15 Minutes of:
5/3 Strict Chest-to-Bar Pull-Ups (Strict Pull-Ups) (Strict with Bands) (Ring Rows)
10/7 Ring Push Ups (from Knees) (on Floor)
20 Air Squats
*If you can complete 10 rounds under 15 minutes, then it is For Time

March “Cool” Board

***Make some goals for yourself for March

–  Nick C. – 1st Bar Muscle Up!
– Ben N. – 185# Deadlift

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