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

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

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

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