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
Black/Blue/Grey WOD
“Moot Point“
5 Rounds For Time of:
25/20 Calorie Row
10 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
3 Squat Snatches (Heavy) or 3 Squat Cleans (Heavy)
*REST 1 Minute After Each Round
September “Cool” Board
***Make some goals for yourself for September
Black/Blue/Grey WOD
“1 – 40 – 4“
As Many Rounds As Possible in 20 Minutes of:
1 PegBoard Climb (guys to 8, girls to 4) (2 x 6′ Bent Arm PU Bar Traverse) (4 x 6′ Straight Arm PU Bar Traverse) (20 Second Hang from PU Bar)
40 Double Unders (20 DU’s) (80 Singles) (40 Singles)
4 Turkish Get-Ups, 2 each side (70/45) (50/35) (40/25) (30/15)
September “Cool” Board
***Make some goals for yourself for September
Every 3 Minutes Complete 5 Front Squats for 5 Sets
*Please share the Racks
Then….
Black/Blue/Grey WOD
“Tito“
For Time:
40/30 Calorie SkiErg
20 Hang Cleans (135/85) (95/65) (65/45) (45/35)
40/30 Calorie Row
20 Hang Cleans (135/85)
40/30 Calorie Bike
20 Hang Cleans (135/85)
September “Cool” Board
***Make some goals for yourself for September
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