10/1/21

Black/Blue/Grey WOD

“Over the Hills and Through the Woods”

For Time:
10 – 15 – 20 – 15 – 10
DBell Snatches, Alternating (70/45) (55/35) (40/25) (30/15)
2 x Ab-Mat Sit-Ups (1 x Ab-Mat Sit-Ups)

September “Cool” Board

***Make some goals for yourself for September

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9/29/21

Work up to a 8 Rep Max Bench Press
*Please share the Benches

Then…..

Black/Blue/Grey WOD

“Labyrinth”

4 Rounds For Time of:
500/400m Row in As Few Pulls As Possible

After each row, perform 2 Double Unders (1 DU) (4 x Singles) (2 x Singles) for each pull taken – example, if it takes 40 pulls on the rower, complete 80 Double Unders before starting the next round

September “Cool” Board

***Make some goals for yourself for September

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9/28/21

Black/Blue/GreyWOD

“No Soup For You!”

Every 3:00 for As Long As Possible Complete:
1 Rope Climb, 15′ (1 Rope Climb, 12′) (2 Progressions)
12 Back Squats (135/85) (95/65) (65/45)
1 Rope Climb, 15′ (1 Rope Climb, 12′) (2 Progressions)
*After each successful rounds ADD (30/20#) (20/10#) (10/5#) to your Barbell

September “Cool” Board

***Make some goals for yourself for September

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9/27/21

Every 2 Minutes Complete 2 Power Cleans + 1 Split Jerk for 7 Sets

Then…..

Black/Blue/Grey WOD

“All Aboard”

As Many Rounds As Possible in 15 Minutes of:
200m Run
20′ Single Arm DBell Overhead Walking Lunges, Right Arm (50/35) (40/25) (30/15) (20/10)
20′ Single Arm DBell Overhead Walking Lunges, Left Arm (50/35) (40/25) (30/15) (20/10)
15/12 Hand Release Push Ups, Feet on DBell Keep Thighs Off Floor (Normal HR Push Ups) (from Knees)
*If you can complete 6 round under 15 minutes, then it is For Time

September “Cool” Board

***Make some goals for yourself for September

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9/24/21

Black/Blue/Grey WOD

“But did you die?”

Continue For As Long As Possible

From 0:00-3:00
Complete 2 Rounds of:

3 Overhead Squats (115/75) (75/45) (45/35)
1 Bar Muscle-Up (Chest-to-Bar Pull-Up) (Pull-Up) (with Bands) (Ring Rows)

From 3:00-6:00
Complete 2 Rounds of:
6 Overhead Squats (115/75)
2 Bar Muscle-Ups

From 6:00-9:00
Complete 2 Rounds of:
9 Overhead Squats (115/75)
3 Bar Muscle-Ups

Continue Pattern For As Long As Possible

September “Cool” Board

***Make some goals for yourself for September

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9/22/21

Black/Blue/Grey WOD

Complete Any/All Challenges in any order you want

1)
As Many Reps As Possible in 60 Seconds of:
Heavy Rope Double Unders (Singles)

2)
For Time:
40m Handstand Walk (20m HS Walk) (80m Bear Crawl)

3)
Bring Sally Up Push Up Challenge
– When the song says up push up, when the song says down go down
– Hold yourself 1″ off the floor in bottom
– Goal is to make it as far into the song as you can
Blue Version = from Knees

4)
For Time:
3200/2800m Bike

September “Cool” Board

***Make some goals for yourself for September

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9/21/21

Black/Blue/Grey WOD

“Where does the Time Go?”

As Many Rounds As Possible in 18 Minutes of:
15 Front Squats (75/55)
15 Shoulders-to-Overhead (75/55)
9/6 Strict Chest-to-Bar Pull-Ups (Strict Pull-Ups) (Strict with Bands) (Ring Rows)
*After each rounds add (30/20#) (20/10#) (10/5#) to your barbell

September “Cool” Board

***Make some goals for yourself for September

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9/20/21

Every 2 Minutes Complete 2 Deadlifts for 7 Sets
*You can drop and reset quickly if you want

Then…..

Black/Blue/Grey WOD

¡Ay Caramba!

3 Rounds For Time of:
15/12 Calorie Row
12 Power Snatches (95/65) (75/45) (45/35)
9 Burpees

September “Cool” Board

***Make some goals for yourself for September

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