3/29/23

Black/Blue/Grey WOD

Complete Any/All Challenges in Any Order You Want

1) “Death by Bench Press”
– Starting at 4 Reps and increasing 1 Rep Each Minute Until Failure
– Weight = Men – Bodyweight, Women – 3/4 Bodyweight

2) Bear Hug Challenge
– Hold sandbag at chest (not waist) for as long as possible
– Standing with heels against wall
– Weight – (100/70#)

3) Crabwalk Challenge
– 2 Minutes
– 10m
– Walk Backwards, then walk forwards, as many times as possible

March “Cool” Board

***Make some goals for yourself for March

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3/28/23

Black/Blue/Grey WOD

“Filthy Fifty”
For time:
50 Box jump (24/20) (20/12) (12/8)
50 Jumping pull-ups
50 Kettlebell swings (35/26) (26/18) (18/10)
Walking Lunge, 50 steps 50
Knees to elbows (Toes-thru-Rings) (Hanging Knee Raises)
50 Push press (45/35) (35/25) (25/15)
50 Back extensions
50 Wall ball shots (20/14) (14/10) (10/6)
50 Burpees
50 Double unders (100 Singles)
*Scale to appropriate number of reps
Post time to comments.

March “Cool” Board

***Make some goals for yourself for March

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3/27/23

Every 3 Minutes Complete 5 Deadlifts for 5 Sets

Then…..

Black/Blue/Grey WOD

“Tarzan”

10 Rounds For Time of:
7 DBell Thrusters (50/35) (40/25) (30/15) (20/10)
1 Rope Climb, 15′ (1 Climb, 12′) (3 Progressions)
*15 Minute Time Cap, or Finish It

March “Cool” Board

***Make some goals for yourself for March

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3/24/23

Work up to a 2 Rep Max Power Snatch

Then…..

Black/Blue/Grey WOD

“Sparky”

For Time:
500/450m Assault Runner
500/450m SkiErg
1000/900m Row
2000/1800m Bike

March “Cool” Board

***Make some goals for yourself for March

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3/22/23

Every 3 Minutes Complete 10 Strict Shoulder Press for 4 Sets
*Please share the Racks

Then…..

Black/Blue/Grey WOD

“Balancing Act”

As Many Rounds As Possible in 10 Minutes of:
1 – 2 – 3 – 4 – 5 – 6 – 7 – …
Strict Chest-to-Bar Pull-Ups
*After each round complete 25′ Handstand Walk

March “Cool” Board

***Make some goals for yourself for March

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3/21/23

Black/Blue/Grey WOD

“Flying V”

As Many Rounds As Possible in 21 Minutes of:
21m Overhead Walking Lunge with KB (70/53) (53/35) (35/26) (26/18)
18 V-Ups, Legs Straight (Tuck Sit-Ups) (Leg Raises)
15 Burpees, 2 Hand Touch Hi/Low PU Bar

March “Cool” Board

***Make some goals for yourself for March

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3/20/23

Every 2 Minutes Complete 1 Hang Squat Clean + Split Jerk for 7 Sets

Then….

Black/Blue/Grey WOD

“Criss Cross Applesauce”

As Many Rounds As Possible in 15 Minutes of:
1 PegBoard Climb
25 WallBalls
50 Crossovers

March “Cool” Board

***Make some goals for yourself for March

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3/15/23

Black/Blue/Grey WOD

“Trials and Tribulations”

5 Rounds, each round starting every 3 minutes of:
2 Minutes to Complete:
20/15 Calorie Row
AMRAP Ring Dips (with Bands) (Hands on Box) in remaining time
*REST 1 Minute Between Rounds

March “Cool” Board

***Make some goals for yourself for March

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