8/10/22

Black/Blue/Grey WOD

“Toughen Up Buttercup”

10 Rounds For Time of:
3 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) (100/70) (70/50) (50/25)
7 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
21 Double Unders (10 DU’s) (42 Singles) (21 Singles)

 August “Cool” Board

***Make some goals for yourself for August

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8/9/22

Every Minute On the Minute for 10 Minutes:
Odd Minutes – 5 DBell Strict Shoulder Press EACH Arm
Even Minutes – 10 Weighted Ab-Mat Sit-Up (No Anchors, Weight Across Chest)

Then…..

Black/Blue/Grey WOD

“515’s Hells Angels”

For Completion:
– 10 Minutes
– At the top of each minute you must complete (10/6) (8/5) (6/3) Bike Calories inside of 20 Seconds
– You must then keep the bike moving (it does not matter what pace) the rest of the minute
– You CANNOT take your hands and feet off for the entire 10 minutes
– Continue for 10 minutes or as long as you can

 August “Cool” Board

***Make some goals for yourself for August

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8/8/22

Work up to a 1 Rep Max Squat Clean

Then…..

Black/Blue/Grey WOD

“Jacquelyn”

For Time:
800m Run
50 Pistols, 5 Right – 5 Left without Setting Foot Down (Assisted) (Goblet Squats)
20 Bar Muscle-Ups (Chest-to-Bar Pull-Ups) (Pull-Ups) (with Bands) (Ring Rows)

 August “Cool” Board

***Make some goals for yourself for August

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8/3/22

Black/Blue/Grey WOD

“Lynne”

5 Rounds For Total Reps:
Max Set Bench Press (Men – Bodyweight, Women – 3/4 Bodyweight) (M – 3/4 BW, W – 1/2 BW) (M – 1/2 BW, W – 1/3 BW)
Max Set Strict Pull-Ups (Kipping Pull-Ups) (with Bands)
*Start each movement every 3 minutes

 July “Cool” Board

***Make some goals for yourself for July

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8/2/22

Black/Blue/Grey WOD

Beast 12″

For time:

25 Walking Lunges
20 Pull-ups
50 Box Jumps, 20 in
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings (70/53)
30 Ab-Mat Sit-ups
20 Hang DBell Squat Cleans (35/20)
25 Back Extensions
30 Wall Balls (20/14)
3 Rope Climbs, 15 feet

 July “Cool” Board

***Make some goals for yourself for July

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8/1/22

Every 2 Minutes Complete 3 Front Squats for 6 Sets
*Please share the racks

Then…..

Black/Blue/Grey WOD

Boom Goes the Dynamite

5 Rounds For Time of:
5 Deadlifts (275/185) (225/155) (185/125) (135/95) (95/65) (65/45)
10 Burpees (2 Hand Touch Hi/Low PU Bar)

 July “Cool” Board

***Make some goals for yourself for July

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7/27/22

Black/Blue/Grey WOD

“Lawn Mower”

As Many Rounds As Possible in 20 Minutes of:
20m Sled Push
20 Strict Sit-Ups, No Ab-Mat, No Anchors, Fingers Interlocked (Ab-Mat Sit-Ups)
20m Overhead Walking Lunge, 1 DBell (50/35) (40/25) (30/15) (20/10)
20/15 Hand Release Push Ups (from Knees)

 July “Cool” Board

***Make some goals for yourself for July

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7/26/22

Black/Blue/Grey WOD

“Kirby’s Complex”

13 Minutes to Complete the Following

For Time:
1000m Row

Straight into

In the Remainder of 13 Minutes, Find a Max of the Following Complex:
1 Power Clean
1 Hang Squat Clean
1 Jerk

*I would get plenty warmed up on the complex before you row

 July “Cool” Board

***Make some goals for yourself for July

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