Work up to a 1 Rep Max Split Jerk
*Please share the Racks
Then….
Black/Blue/Grey WOD
“Green Giant”
3 Rounds For Time of:
400m Run
21 DBell Snatches, Alternating (50/35)
12/9 Ring Dips
September “Cool” Board
***Make some goals for yourself for September
Black/Blue/Grey WOD
“Sugar Maple“
As Many Rounds As Possible in 16 Minutes of:
8 KB Swings (70/53)
12/8 Deficit Push Ups
16 Jumping Lunges
September “Cool” Board
***Make some goals for yourself for September
Every 2 Minutes Complete 4 Back Squats for 8 Sets
*Please share the racks
Then…..
Black/Blue/Grey WOD
“Sunset Maple“
For time:
12 – 9 – 6 – 3
Snatches (117/75) (95/65) (75/45) (45/35)
Bar-Facing Burpees, 2 Foot Jump 2 Foot Landing (Step over the Bar)
September “Cool” Board
***Make some goals for yourself for September
Black/Blue/Grey WOD
“Autumn Blaze“
For time:
60/45 Calorie Row
20 SandBag-to-Shoulder (150/100)
120 Double Unders
80m Farmer’s Carry, DBell (70/45)
60/45 Calorie Bike
40 Box Step Ups, KB in Front Rack (53/35)
*You can partition each couplet however you want, must do couplets in order though
September “Cool” Board
***Make some goals for yourself for September
Black/Blue/Grey WOD
“Frantasy Land“
For time:
21-15-9 reps of:
95/65-lb. thrusters
Pull-ups
15-12-9 reps of:
115/75-lb. thrusters
Chest-to-bar pull-ups
12-9-6 reps of:
135/85-lb. thrusters
Bar muscle-ups
*20 Minute Time Cap, or Finish it
September “Cool” Board
***Make some goals for yourself for September
Black/Blue/Grey WOD
“No Time Like the Present“
10 Rounds For Time of:
100m Shuttle Run
10 Burpees
15 Strict Sit-Ups
*REST 1 Minute
September “Cool” Board
***Make some goals for yourself for September
Every Minute On the Minute for 10 Minutes:
Odd Minutes – 8 DBell Bench Press
Even Minutes – 6 Seated Box Jumps
Then…..
Black/Blue/Grey WOD
“Bombs Bursting in Air“
For Time:
21/15 Calorie Bike
21 Deadlifts (255/165) (205/135) (155/105) (115/75) (75/45)
15/10 Calorie Bike
15 Deadlifts
9/5 Calorie Bike
9 Deadlifts
September “Cool” Board
***Make some goals for yourself for September
Every 4 Minutes Complete 8 Back Squats for 4 Sets
*Please share the Racks
Then…..
Black/Blue/Grey WOD
“Rockets Red Glare“
As Many Rounds As Possible in 11 Minutes of:
9 Clean & Jerks (155/105)
1 Legless Rope Climb, girls to 12′
1 Rope Climb
September “Cool” Board
***Make some goals for yourself for September
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