3/29/21

Every 90 Seconds Complete 2 Power Cleans for 7 Sets
*You can drop & reset quickly between reps

Then…..

Black/Blue/Grey WOD

“THE BATMAN”
As Many Rounds As Possible in 15 Minutes of:
200m Run
10 KB Swings (53/35) (35/26) (26/18)
10m Walking Lunge Holding KB in Front Rack (53/35) (35/26) (26/18)
10m Handstand Walk (10′ HS Walk) (20 HS Marches) (20 Sec HS Hold) (20m Bear Crawl)

March “Cool” Board

***Make some goals for yourself for March

–  Nick C. – 1st Bar Muscle Up!
– Ben N. – 185# Deadlift

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3/26/21

Work up to a 3 Rep Max Push Press
*Please share the racks

Then…..

Black/Blue/Grey WOD

Taft Point
5 Rounds For Time of:
1 PegBoard Climb, girls above blue line (2 x Bent Arm Traverse) (4 x Straight Arm Traverse) (30 Second PU Bar Hang)
10 DBell Snatches, Alternating (70/45) (50/35) (40/25) (30/15)
15 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)

March “Cool” Board

***Make some goals for yourself for March

–  Nick C. – 1st Bar Muscle Up!
– Ben N. – 185# Deadlift

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3/24/21

Black/Blue/Grey WOD

Half Dome
For Time:
40/30 Calorie Bike
20 Burpees (2 Hand Touch Hi/Low PU Bar) (Burpees)
80m Farmer’s Carry (HEAVY)
20 Burpees
40/30 Calorie Row
20 Burpees
80m Sled Push (6/4 Plates) (4/2) (2/1)
20 Burpees
40/30 Calorie SkiErg

March “Cool” Board

***Make some goals for yourself for March

–  Nick C. – 1st Bar Muscle Up!
– Ben N. – 185# Deadlift

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3/23/21

Work up to a 1 Rep Max Pause Front Squat (2-3 second pause)
*Please share the racks

Then….

Black/Blue/Grey WOD

El Capitan
For Time:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Front Squat (135/85) (95/65) (65/45) (45/35)
*After each set complete 1 Rope Climb (12′ Climb) (3 Progressions) (5 Ring Rows)

March “Cool” Board

***Make some goals for yourself for March

–  Nick C. – 1st Bar Muscle Up!
– Ben N. – 185# Deadlift

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3/22/21

Every 90 Seconds Complete 2 Power Snatches for 7 Sets
*You can drop & reset quickly between reps if you want

Then….

Black/Blue/Grey WOD

Hot Potato
As Many Rounds As Possible in 10 Minutes of:
5 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100) (100/70) (70/50) (50/25)
15/12 Hand Release Push Ups (Feet on Plate) (Normal HR Push Ups) (from Knees)
30 Double Unders (15 DU’s) (60 Singles) (30 Singles)

March “Cool” Board

***Make some goals for yourself for March

–  Nick C. – 1st Bar Muscle Up!
– Ben N. – 185# Deadlift

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3/19/21

Black/Blue/Grey WOD

Go to your Happy Place
5 Rounds For Time of:
21/15 Calorie Row
15 WallBalls, girls to 9′ (20/14) (14/10) (10/6)
9 Hang Cleans (155/105) (115/75) (75/45) (45/35)

March “Cool” Board

***Make some goals for yourself for March

–  Nick C. – 1st Bar Muscle Up!
– Ben N. – 185# Deadlift

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3/17/21

Work up to a 5 Rep Max Bench Press
*Please share the Benches

Then…..

Black/Blue/Grey WOD

You can trouble me for a warm glass of shut the hell up
For Time:
2500/2000m Bike
50 Pistols, Alternating (Assisted) (Goblet Squats)
100 Strict Sit-Ups (Fingers INTERLOCKED Behind Head, Can Use Anchors) (Ab-Mat Sit-Ups)
*15 Minute Time Cap

March “Cool” Board

***Make some goals for yourself for March

–  Nick C. – 1st Bar Muscle Up!

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3/16/21

Work up to a 5 Rep Max Front Squat
*Please share the racks

Then…..

Black/Blue/Grey WOD

Now you will go to sleep or I will put you to sleep
Every 3:00 For As Long As Possible Complete:
2 Rounds of:
2 Box Jumps (30/24) (24/20) (20/12) (12/6)
2 Knees-to-Elbows (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
2 Push Press (95/65) (65/45) (45/35)
*After you complete 2 rounds you must REST until the next 3:00
*Every 3:00 you will add 2 reps to each movement (2-2-2, 4-4-4, 6-6-6, 8-8-8, …)

March “Cool” Board

***Make some goals for yourself for March

–  Nick C. – 1st Bar Muscle Up!

Posted in Videos, WOD | Leave a comment