Black/Blue/Grey WOD
“Tutu”
15 Rounds For Time of:
2 Power Cleans (Heavy)
2 Jerks (Heavy)
22 Double Unders
February “Cool” Board
***Make some goals for yourself for February
Black/Blue/Grey WOD
“Tutu”
15 Rounds For Time of:
2 Power Cleans (Heavy)
2 Jerks (Heavy)
22 Double Unders
February “Cool” Board
***Make some goals for yourself for February
Black/Blue/Grey WOD
“Until Death Do Us Part”
Every 2:30 For As Long As Possible Complete:
10′ Walking Lunge Holding KB in Goblet (53/35)
1 Single Arm Russian KB Swing, 1 Rep EACH Arm & Alternating (53/35)
1 Bar Muscle-Up
*Every 2:30 ADD 10′ of Lunges/1 KB Swing Each Arm/1 Bar Muscle-Up Until Failure
January “Cool” Board
***Make some goals for yourself for January
Black/Blue/Grey WOD
“Money Maker”
As Many Reps As Possible in 10 Minutes of:
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – …
Wall Walks
Devil’s Press (50/35)
Box Jumps (30/24)
Immediately Into
7 Minutes to Find:
1 Rep Max Clean & Jerk
January “Cool” Board
***Make some goals for yourself for January
Black/Blue/Grey WOD
“Muchos Gracias”
For Time:
21 – 15 – 9
DBell Bench Press (70/40)
2 x WallBalls, girls to 9′ (20/14)
Straight Into
21 – 15 – 9
Calorie Row (Girls 15 – 12 – 9)
GHD Sit-Ups
Overhead Squats (95/65)
January “Cool” Board
***Make some goals for yourself for January
Every 3 Minutes Complete 5 Push Press for 5 Sets
*No Racks, Weight Comes from the Floor
Then….
Black/Blue/Grey WOD
¿Imposible?
For Time:
60 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
*Perform 12 Burpees Touching Pull-Up Bar (8 Burpees) (5 Burpees) at the start of each minute, including the first minute
January “Cool” Board
***Make some goals for yourself for January
Black/Blue/Grey WOD
“Complete Any/All Challenges in Any Order You Want”
1)
For Time:
20/15 Calorie Ski
40m Sled Push (4/2 Plates)
20/15 Calorie Ski
2)
5 Rounds For Time of:
5/4 Strict Pull-Ups
10/8 Deficit Push Ups
3)
For Time
21 – 15 – 9
KB Swings (70/45)
Weighted Sit-Ups, Behind Neck (40/25)
January “Cool” Board
***Make some goals for yourself for January
Black/Blue/Grey WOD
“Battle Field”
Every 2 Minutes For As Long As Possible Complete:
80m Shuttle Run (4 x 20m)
2 Squat Clean & Jerks (155/105) (115/75) (95/65) (75/45) (45/35)
*Every 2 Minutes ADD 2 Squat C&J’s Until Failure
January “Cool” Board
***Make some goals for yourself for January
Every 3 Minutes Complete 2 Pause Back Squats + 2 Back Squats for 5 Sets
*2 – 3 Second Pause
*Please Share the Racks
Then…..
Black/Blue/Grey WOD
“Squirrely”
7 Rounds For Time of:
7 Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
14 Air Squats
28 Double Unders (14 DU’s) (56 Singles) (28 Singles)
January “Cool” Board
***Make some goals for yourself for January