Every Minute On the Minute For 12 Minutes (6 Rounds) Complete:
Odd – 6 DBell Bench Press
Even – 4 Seated Box Jumps
Then…..
Black/Blue/Grey WOD
“Dosey Doe“
As Many Rounds As Possible in 8 Minutes of:
25′ Handstand Walk
10 KB Swings (70/53)
February “Cool” Board
***Make some goals for yourself for February
Black/Blue/Grey WOD
“Hawkeye Killer“
For Time:
100 Back Squats (225/145) (185/125) (155/105) (115/75) (75/45)
*Please share a rack with someone else doing the same weight as you
February “Cool” Board
***Make some goals for yourself for February
Black/Blue/Grey WOD
Complete Any/All Tests that you want
1) Fitnessgram Push Up Test
– Chest to Floor, Arms Locked Out (from Knees)
2) Fitnessgram “Curl Up” Test
– Fingers INTERLOCKED Behind head, no ab-mat, no anchors (normal ab-mat sit-ups)
3) Fitnessgram 20m Pacer Test
– Run from 1 line to the other before the next “Beep”
– You get 1 free “miss”, on your 2nd miss you are done
February “Cool” Board
***Make some goals for yourself for February
Every 30 Seconds Complete 1 Snatch (Squat or Power) for 10 Minutes (21 Sets)
Then…..
Black/Blue/Grey WOD
“Disneyland”
For Time:
2.0/1.7 Km Bike
200m DBell Farmer’s Carry, No Hook Grip (70/45)
February “Cool” Board
***Make some goals for yourself for February
Every 30 Seconds Complete 1 Squat Clean Thruster for 10 Minutes (21 Sets)
Then…..
Black/Blue/Grey WOD
“Disney World”
As Many Rounds As Possible 10 Minutes of:
4/3 Strict Pull-Ups
8 Handstand Push Ups
12 Pistols, Alternating
February “Cool” Board
***Make some goals for yourself for February
Black/Blue/Grey WOD
“Shoo Fly”
For Time:
20/14 Calorie Assault Runner
18 Toes-to-Bar
16 DBell Snatches, Alternating (70/45)
20/14 Calorie SkiErg
18 Toes-to-Bar
16 DBell Snatches, Alternating (70/45)
20/14 Calorie Row
18 Toes-to-Bar
16 DBell Snatches, Alternating (70/45)
20/14 Calorie Bike
18 Toes-to-Bar
16 DBell Snatches, Alternating (70/45)
80 Double Unders
18 Toes-to-Bar
16 DBell Snatches, Alternating (70/45)
February “Cool” Board
***Make some goals for yourself for February
Every 2 Minutes Complete 2 Front Squats for 10 Sets
*Please Share the Racks
Then…..
Black/Blue/Grey WOD
“KISS”
3 Rounds For Time of:
200m Shuttle Run (10 x 20m)
20 V-Ups
February “Cool” Board
***Make some goals for yourself for February
Every 4 Minutes Complete 10 Deadlifts for 4 Sets
*Tap & Go Reps
Then…..
Black/Blue/Grey WOD
“Francis”
As Many Reps As Possible in 6 Minutes of:
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – …
Thrusters (95/65)
Chest-to-Bar Pull-Ups
February “Cool” Board
***Make some goals for yourself for February
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