3/29/17

*RESERVE YOUR SPOT TODAY’S CLASS.

Black/Blue/Grey WODs

Complete Any/All Workouts in Any Order You Want

#1
3 Rounds For Time:
10 Strict Handstand Push Ups (Ab-Mat Under Head) (Feet on Box) (DBell Press)
1 Legless Rope Climb (1 Rope Climb) (5 Progressions)

#2
3 Rounds For Time:
15 KB Swings (70/53) (53/35) (35/26) (26/18)
10 Bench Press (Bodyweight/ .75 x Bodyweight) (.75 x BW/ .5 x BW) (.5 x BW/ .25 x BW)

#3
3 Rounds For Time of:
10 DBell Snatches, Alternating (85/55) (70/45) (55/35) (40/25)
1 Minute Handstand Hold (30 Second Handstand Hold) (1 Minute Plank Hold on Hands)

March “COOL” Board

***Make some goals for yourself for March
– Christina – 1st Handstand Push Up
– Missie – 190# Pause Back Squat
– Katie – 190# Pause Back Squat
– Annette – 190# Pause Back Squat
– Jen – 125# Pause Back Squat
– Justin P. – 285# Pause Back Squat
– Bob G. – 285# Pause Back Squat
– Justice – 120# Pause Back Squat
– Cherie – 145# Pause Back Squat
– Christina – 1st Bar Muscle Up!
– Brandon – 1st Ring Muscle Up!
– Bobby –  600# Deadlift
– Justin P. – 185# Squat Clean Thruster
– Shelly – 200# Front Squat
– Jim N. – 200# Front Squat
– Amy – 120# Split Jerk
– Charissa – 100# Clean & Jerk
– Amy – 1st Strict Pull Up
– Shelly – 145# Hang Squat Clean
– Kira – 160# Hang Squat Clean
– Shelley – 150# Hang Squat Clean

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