Black/Blue/Grey WODs
Seven rounds for time of:
Push jerk, 7 reps (155/105) (105/75) (75/45)
7 Chest to bar pull-ups (Chin-over-Bar) (with Bands)
7 Burpees
Scott Panchik 6:00, Julie Foucher 6:43 (105lb PJ). Post time to comments.
Or……..
Pre–Throwdown WOD
For Time:
500m Row
Then
4 Rounds:
4 Chest-to-Bar Pull-Ups (Chin-over-Bar) (with Bands)
8 Push Ups (from Knees)
12 Ab-Mat Sit-Ups
16 Box Jumps (24/20) (20/12) (12/8)
Then
100 Double Unders (200 Singles)
This picture says everything I think about scales……which is nothing.
Unless it is measuring the weights that you are throwing overhead 😉
February “COOL” Board
***Make some goals for yourself for February
– Tony the TIGER – 335# Back Squat
– Sheila – 90# Clean
– Melissa – Entire WOD with 20″ Box (90 jumps)
– Jordanne & Linda – Completed Crazy KB Snatch Challenge
– Michelle – 130# Snatch
– Kady – 135# Power Snatch
– Jaime – King Kong as Rx’d in 6:05
– Lindsay – 6 Consecutive Muscle Ups
– Billy – 15 Consecutive Muscle Ups
– Nate – King Kong as Rx’d in 7:50
– Tony the TIGER – 500# Deadlift!!!
– Nate the GREAT – 290# Bench Press
– Karla – 1st Rope Climb!
– Kady – 185# Power Clean
– Leann – 50 Consecutive Double Unders
– Steve H. – 30″ Box Jumps
– J.P. – King Kong as Rx’d in 7:40
– Brian – 205# Squat Clean
– J.V. – 5 Consecutive Muscle Ups
– Brandon D. – 1st Muscle Up!!
– Tony the TIGER – 250# Power Clean
– Z Spot – 5 Strict Handstand Push Ups
– Michelle – 175# Clean & Jerk
– Pat – 305# Power Clean & Push Jerk (warm up…)
– Nate – 285# Power Clean
– Doug – 30″ Box Jumps
– Melissa – Handstand Push Ups to 1 ab-mat
– John – 500m Row in 1:23.1
– Brandon – Ring Muscle Up to Handstand Push Up!
– Van – 320# Split Jerk
– Billy – 225# Overhead Squat
– Jeff S. – Nasty Girls Rx’d
– Curtis – 210# Split Jerk
– Wes – 2 MU’s in WOD
– Jeff S. – 6 Consecutive Muscle Ups
– Annette – 150# Power Clean
– Aaron – 230# Power Clean
– Van – 200# Snatch
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