10/21/20

Black/Blue/Grey WOD

10 Rounds For Time of:
3 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) (100/70) (70/50) (50/25)
7 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
21 Double Unders (10 DU’s) (42 Singles) (21 Singles)

October Cool Board
***Make some goals for yourself for October
– Dana M. – 85# Power Clean
– Erik – 280# Back Squat

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10/20/20

Every 2 Minutes Complete 5 Strict Shoulder Press for 5 Sets
*Please share the racks

Then…..

Black/Blue/Grey WOD

10 Rounds For Total Meters:
30 Second Row
30 Second REST

October Cool Board
***Make some goals for yourself for October
– Dana M. – 85# Power Clean
– Erik – 280# Back Squat

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10/19/20

Black/Blue/Grey WOD

For Time:
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Clean & Jerks (155/105) (115/75) (75/45) (45/35)
*After each set of Clean & Jerks complete 1 Round of “Cindy”
“Cindy”
5 Pull-Ups (with Bands) (Ring Rows)
10 Push Ups (from Knees)
15 Air Squat
**25 Minute Time Cap

October Cool Board
***Make some goals for yourself for October
– Dana M. – 85# Power Clean
– Erik – 280# Back Squat

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10/16/20

Black/Blue/Grey WOD

As Many Rounds As Possible in 18 Minutes of:
20/15 Calorie Row
5/4 Bar Muscle-Ups (Chest-to-Bar Pull-Ups) (Pull-Ups) (with Bands) (Ring Rows)
21 Hang Snatches (45/35)
*After each round add (30/20#) (20/10#) to the barbell and subtract 3 reps the following round

October Cool Board
***Make some goals for yourself for October
– Dana M. – 85# Power Clean
– Erik – 280# Back Squat

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10/14/20

Every 3 Minutes Complete 10 Bench Press for 5 Sets
*Please share the racks

Then…..

Black/Blue/Grey WOD

3 Rounds For Time of:
40 Double Unders (20 DU’s) (80 Singles) (40 Singles)
20 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
40 Double Unders (20 DU’s) (80 Singles) (40 Singles)
20 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)

October Cool Board
***Make some goals for yourself for October
– Dana M. – 85# Power Clean
– Erik – 280# Back Squat

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10/13/20

Every 3 Minutes Complete 5 Overhead Squats for 5 Sets
*Can use the racks

Then…..

Black/Blue/Grey WOD

5 Rounds For Time of:
5 Deadlifts (275/185) (225/155) (185/125) (155/105) (115/75) (75/45)
10 Burpees, 2 Hand Touch Hi/Low PU Bar (Normal Burpees)

October Cool Board
***Make some goals for yourself for October
– Dana M. – 85# Power Clean
– Erik – 280# Back Squat

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10/12/20

Every 2 Minutes Complete 1 Clean & Jerk for 7 Sets

Then…..

Black/Blue/Grey WOD

“Helen”
3 Rounds For Time of:
400m Run
21 KB Swings (53/35) (35/26) (26/18)
12 Pull-Ups (with Bands) (Ring Rows)

October Cool Board
***Make some goals for yourself for October
– Dana M. – 85# Power Clean
– Erik – 280# Back Squat

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10/9/20

Black/Blue/Grey WOD

As Many Reps As Possible in 15 Minutes of:
50 Double Unders (25 DU’s) (100 Singles) (50 Singles)
1 PegBoard Climb, girls above blue line (2 x 6′ Bent Arm Traverse) (4 x 6′ Straight Arm Traverse) (20 Second Hang from Bar)
21 Shoulder-to-Overhead (75/45)
*Afer each round add (30/20#) (20/10) (10/5) to the bar and subtract 3 reps for the next round

October Cool Board
***Make some goals for yourself for October
– Dana M. – 85# Power Clean
– 

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