7/23/21

Work up to a 1 Rep Max Squat Clean Thruster

Then….

Black/Blue/Grey WOD

“Balto”

3 Rounds For Time of:
400m Run
25 WallBalls (20/14) (14/10) (10/6)
15 Box Jumps (30/24) (24/20) (20/12) (12/6)

July “Cool” Board

***Make some goals for yourself for July

 

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7/21/21

Black/Blue/Grey WOD

“Reaper”
For Time:
10 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
50 Strict Sit-Ups (No Ab-Mat, No Anchors, Fingers Interlocked Behind Head) (Ab-Mat Sit-Ups)
25/15 Calorie Bike (Can use Rower or SkiErg if Bikes are full)
10 Handstand Push Ups
25/15 Calorie Bike
50 Strict Sit-Ups
10 Handstand Push Ups

July “Cool” Board

***Make some goals for yourself for July

 

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7/20/21

Every 2 Minutes Complete 3 Hang Squat Snatches for 6 Sets
*Hang on to the bar for all 3 reps today

Then…..

Black/Blue/Grey WOD

“Buzz Saw”
As Many Rounds As Possible in 12 Minutes of:
6/4 Bar Muscle-Ups (6 Chest-to-Bar Pull-Ups) (6 Pull-Ups) (with Bands) (Ring Rows)
12/10 Deficit Push Ups, Hands on 25# Plates (Push Ups) (from Knees)
12 DBell Snatches, Alternating (70/45) (50/35) (40/25) (30/15) (20/10)
12 Weighted Box Step-Ups, 20″ Box (70/45) (50/35) (40/25) (30/15) (20/10)

July “Cool” Board

***Make some goals for yourself for July

 

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7/19/21

Black/Blue/Grey WOD

“Filthy Fifty”
For time:
50 Box jump (24/20) (20/12) (12/8)
50 Jumping pull-ups
50 Kettlebell swings (35/26) (26/18) (18/10)
Walking Lunge, 50 steps 50
Knees to elbows (Toes-thru-Rings) (Hanging Knee Raises)
50 Push press (45/35) (35/25) (25/15)
50 Back extensions
50 Wall ball shots (20/14) (14/10) (10/6)
50 Burpees
50 Double unders (100 Singles)
*Scale to appropriate number of reps
Post time to comments.

July “Cool” Board

***Make some goals for yourself for July

 

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7/16/21

Back Squats
– Every 3 Minutes
– Reps – 10 – 8 – 6 – 4 – 2
– Goal is to go up in weight each set
*Please share the racks

Then…..

Black/Blue/Grey WOD

“Tori’s Birthday WOD”

For Total Reps:
AMRAP in 2 Minutes of:
7 Power Cleans (165/105) (135/85) (95/65) (65/45) (45/35)
16 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
94 Double Unders (47 DU’s) (188 Singles) (94 Singles)
REST 2 Minutes
AMRAP in 7 Minutes of:
7 Power Cleans (165/105)
16 Toes-to-Bar
94 Doubles Unders

Score = Total Reps Added Together
*You get to multiply the reps in the 2 minute AMRAP x 2

July “Cool” Board

***Make some goals for yourself for July

 

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7/15/21

Black/Blue/Grey WOD

Complete Any/All Challenges in Any Order You Want
*Doing all 3 might be a bit much

“Death by Sled”
– Start with 2 Plates (45s/25s) on the Sled
– Each Minute you must push the sled 20m and add another plate
– Continue Until you cannot complete the 20m push inside the minute

“Death by Sand”
– Start with 3 Ground-to-Shoulder with the Sandbag the 1st Minute (150/100) (100/70) (70/50) (50/25)
– Each Minute you must complete 1 more repetition than the previous minute
– Continue Until you cannot complete the given number of reps inside the minute

“Death by Ski”
– Start with 6/4 Calories on the SkiErg the 1st Minute
– Each Minute you must complete 2 more calories than the previous minute
– Continue Until you cannot complete the given number of calories inside the minute

July “Cool” Board

***Make some goals for yourself for July

 

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7/14/21

Black/Blue/Grey WOD

As Many Rounds As Possible in 15 Minutes of:
5 Shoulder-to-Overhead (185/115) (155/95) (115/75) (75/45)
10 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
1 Rope Climb (12′ Climb) (3 x Progressions)

July “Cool” Board

***Make some goals for yourself for July

 

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7/12/21

Every 2 Minutes Complete 3 Hang Squat Cleans for 6 Sets
*Do NOT drop bar between reps today

Then…..

Black/Blue/Grey WOD

Sender’s Birthday WOD

3 Rounds For Time of:
400m Run
7 Hang Cleans (135/85) (95/65) (65/45) (45/35)
12 Pull-Ups (with Bands) (Ring Rows)
36′ Handstand Walk (18 HS Marches) (18 Second HS Hold) (72′ Bear Crawl)

July “Cool” Board

***Make some goals for yourself for July

 

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