6/24/20

Black/Blue/Grey WOD

For Time:
21 – 15 – 9
Deadlifts (225/155) (185/125) (135/85) (95/65)
Overhead Squats (135/85) (95/65) (65/45) (45/35)

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

– Johnnie – 245# Power Clean
– Amanda – 135# Power Clean
– Kyle – 345# Deadlift
– Kelli – 215# Deadlift

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6/23/20

Black/Blue/Grey WOD

“Lynne”
5 Rounds For Total Reps of:
Max Set Bench Press (Men – Bodyweight, Women – 3/4 Bodyweight)
Max Set STRICT Pull-Ups
*Start each movement every 3 minutes

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

– Johnnie – 245# Power Clean
– Amanda – 135# Power Clean
– Kyle – 345# Deadlift
– Kelli – 215# Deadlift

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6/22/20

Black/Blue/Grey WOD

For Time:
21 – 15 – 9 – 15 – 21
Shoulders-to-Overhead (135/85) (95/65) (65/45) (45/35)
GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
*200m Run BEFORE each round

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

– Johnnie – 245# Power Clean
– Amanda – 135# Power Clean
– Kyle – 345# Deadlift
– Kelli – 215# Deadlift

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6/17/20

Every Minute On the Minute Complete 1 Hang Clean & Jerk for 11 Sets
*Hang Power OR Hang Squat Clean
*Any style of Jerk

Then…..

Black/Blue/Grey WOD

For Time:
30/20 Calorie Bike (guys/girls)
30 KB Swings (53/35) (35/26) (26/18)
30 Burpees
*You can partition all the reps however you want, just get all the work done

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

– Johnnie – 245# Power Clean
– Amanda – 135# Power Clean
– Kyle – 345# Deadlift
– Kelli – 215# Deadlift

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6/16/20

Black/Blue/Grey WOD

As Many Rounds As Possible in 16 Minutes of:
400m Run
2/1 Legless Rope Climbs (guys/girls) (2 Rope Climbs) (1 Rope Climb) (6 Progressions)
8 Sandbag/DBall Squat Cleans, Alternating Shoulders (100/70) (70/50) (50/25)
40′ Handstand Walk (20 HS Marches) (30 Second HS Hold) (80′ Bear Crawl)
*If you can complete 4 rounds in under 16 min., then it is For Time

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

– Johnnie – 245# Power Clean
– Amanda – 135# Power Clean

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6/15/20

Every 30 Seconds Complete 1 Deadlift for 10 Minutes (20 sets total)

Then…..

Black/Blue/Grey WOD

For Time:
21 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
18 Devil’s Press (35/25) (30/20) (25/15) (20/10)
15 Toes-to-Bar
12 Devil’s Press
9 Toes-to-Bar
6 Devil’s Press
3 Toes-to-Bar

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

– Johnnie – 245# Power Clean
– Amanda – 135# Power Clean

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6/12/20

Black/Blue/Grey WOD

As Many Rounds As Possible in 15 Minutes of:
3/2 Ring Muscle-Ups (3/2 Bar Muscle-Ups) (3 Pull-Ups AND 3 Ring Dips) (both with Bands) (Ring Rows, Hands on Box)
5 Snatches (135/85) (95/65) (65/45) (45/35)
15 Air Squats

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

– Johnnie – 245# Power Clean
– Amanda – 135# Power Clean

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6/10/20

Black/Blue/Grey WOD

Complete Any/All Challenges in Any Order you want

#1
“Impossible Push Up”
3 Minute Push Ups (90 seconds for girls)
– You must try to keep moving the entire length of time
– Take half of the time to go down and half of the time to come up

#2
3 Minute Air Squat
– You must try to keep moving the entire length of time
– Take half of the time to go down and half of the time to come up

#3
2 Rounds For Time of:
160′ Sled Push (2/1 Plates)
50 Double Unders (100 Singles)

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

– Johnnie – 245# Power Clean
– Amanda – 135# Power Clean

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