Black/Blue/Grey WODs
Three rounds for time of:
Overhead squat, 15 reps (95/65) (65/45) (45/25)
15 L Pull-ups (Pull-Ups) (with Bands)
Split-jerk, 15 reps (95/65) (65/45) (45/25)
15 Knees to elbows (Toes-thru-Rings) (Hanging Knee Raises)
Hang clean, 15 reps (95/65) (65/45) (45/25)
15 Back extensions weighted (25/15) (10/5) (No Weight)
Hold 25 pound plate or dumbbell to chest for back extensions.
Post time to comments.
October “COOL” Board
***Make some goals for yourself for October
– Eric – Power Clean 255#
– Kevin C. – Power Clean 275#
– Kevin C. – Split Jerk 300#
– Steve T. – Hang Clean 200#
– Steve H. – 7 Consecutive Muscle Ups!
– JoAnn – 1st Pull Up!!!
– Tony – 215# Snatch
– Andrew – 11 Consecutive Muscle Ups!
– Brandon – 8 Consecutive Muscle Ups!
– Angie – 1st Rope Climb!
– Tony – 350# Back Squat
– J.P. – 295# Power Clean
– J.P. – 300# Bench Press
– Josh – 150# Snatch
– Beth – 85# Snatch
– Adam P. – 135# Snatch
– Annette – 120# Snatch
– Ben K – 205# Snatch
– Taylor – 110# Snatch
– Billy – 30 Muscle Ups in 3:24
– Cory – 245# Power Clean
– J.P. – 275# Thruster
– Eric – 515# Deadlift
12 Responses to 10/31/13