9/9/20

Every 4 Minutes Complete 7 Back Squats for 5 Sets
*Please share the racks

Then…..

Black/Blue/Grey WOD

As Many Rounds As Possible in 5 Minutes of:
5/4 Strict Pull-Ups (Strict with Bands) (Ring Rows)
10/8 Perfect Push Ups (from Knees)

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

– Angie M. – 170# Push Press

– Austin – 230# Hang Snatch

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9/8/20

Work up to a 1 Rep Max Hang Power Snatch

Then…..

Black/Blue/Grey WOD

For Time:
50/35 Calorie Bike (guys/girls)
50 DBell Snatches, Alternating (70/50) (55/35) (40/20) (25/10)
75 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
*After the bike, you can partition the reps of DBell Snatches and TTB however you want, just get all the reps completed

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

– Angie M. – 170# Push Press

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9/4/20

Black/Blue/Grey WOD

As Many Reps As Possible in 20 Minutes of:
200m Run
10 Deadlifts (225/155)
5/3 Ring Muscle-Ups
200m Run
10 Deadlifts (255/175)
5/3 Ring Muscle-Ups
200m Run
10 Deadlifts (285/195)
5/3 Ring Muscle-Ups
200m Run
10 Deadlifts (315/215)
5/3 Ring Muscle-Ups
200m Run
10 Deadlifts (345/235)
5/3 Ring Muscle-Ups
200m Run
10 Deadlifts (375/225)
Max Reps of Ring Muscle-Ups

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

– Angie M. – 170# Push Press

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9/2/20

Black/Blue/Grey WOD

Complete Any/All Challenges in Any Order you want

#1
For Total Reps:
Max Reps DBell Bench Press (85/50) (70/40) (55/30) (35/20)
REST 2 Minutes
Max Reps DBell Bench Press
REST 2 Minutes
Max Reps DBell Bench Press
*Score = Total Reps Added Together

#2
As Many Reps As Possible in 2 Minutes of:
Sit-Ups
*DBells to Anchor Feet, No Ab-Mat
*Hands Touch Floor Behind Head, Hands Touch Toes in Front of Anchors

#3
For Time:
30/20 Calorie SkiErg (Guys/Girls)
10 Ground-to-Shoulder with Sandbag/DBall/Stone (150/100) (100/70) (70/50) (50/25)
*Can Break up reps however you want, just complete all the work as quick as possible

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

– Angie M. – 170# Push Press

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9/1/20

Black/Blue/Grey WOD

“Kalsu”
For Time:
100 Thrusters (135/85) (95/65) (65/45) (45/35)
*Complete 5 Burpees at the start of each minute before starting back on thrusters, including 0:00
**Scaling Option – Burpees Decrease
Minutes 1 – 5 Complete 5 Burpees
Minutes 6 – 10 Complete 4 Burpees
Minutes 11 – 15 Complete 3 Burpees
Minutes 16 – 20 Complete 2 Burpees
Minutes 21 – 25 Complete 1 Burpee
Minutes 25+ No Burpees

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

– Angie M. – 170# Push Press

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8/31/20

Work up to a Max of the Following Complex:
1 Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Then…..

Black/Blue/Grey WOD

3 Rounds For Time of:
400m Run
40 Double Unders (20 DU’s) (80 Singles) (40 Singles)
20 Chest-to-Bar Pull-Ups (Pull-Ups) (with Bands) (Ring Rows)
*20 Minute Time Cap

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

– Bud – 275# Back Squat
– Ben N. – 30# Box Jump
– Kyle – 185# Clean
– Matt – 500# Back Squat

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8/28/20

Every Minute On the Minute Complete 1 Hang Squat Snatch for 11 Sets

Then…..

Black/Blue/Grey WOD

As Many Rounds As Possible in 10 Minutes of:
15 KB Swings (70/53) (53/35) (35/26) (26/18)
15 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
15/10 Hand Release Push Ups, Feet on Plate (Normal Hand Release PU’s) (from Knees)

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

– Bud – 275# Back Squat
– Ben N. – 30# Box Jump
– Kyle – 185# Clean
– Matt – 500# Back Squat

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8/26/20

Black/Blue/Grey WOD

For Time:
30 Squat Clean & Jerks (155/105)
(135/85) (115/75) (75/45) (45/35)

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

– Bud – 275# Back Squat
– Ben N. – 30# Box Jump
– Kyle – 185# Clean

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