Every Minute On the Minute Complete 1 Shang Squat Snatch for 11 Sets
Then…..
Black/Blue/Grey WOD
“Stand Off”
10 Minutes to Complete:
2500/2000m Bike
Straight Into
AMRAP in Remainder of 10 Minutes of:
10 Pistols
15 Strict Sit-Ups
March “Cool” Board
***Make some goals for yourself for March
Every Minute On the Minute Complete 1 Squat Clean Thruster for 11 Sets
Then…..
Black/Blue/Grey WOD
“Steam Clean”
As Many Rounds As Possible in 12 Minutes of:
10 KB Swings (70/53)
10 Goblet Squats (70/53)
10 Chest-to-Bar Pull-Ups
10 Handstand Push Ups
*If you can complete 6 rounds under 12 minutes, then it is For Time
March “Cool” Board
***Make some goals for yourself for March
Every Minute On the Minute for 12 Minutes:
Odd – 6 DBell Bench Press
Even – 4 Seated Box Jumps
Then…..
Black/Blue/Grey WOD
“L-O-V-E”
For Time:
40 – 30 – 20 – 10
WallBalls, girls to 9′ (20/14) (14/10) (10/6)
L-Sit, on Rings (Knees above 90, on Rings) (Knees above 90, on Stationary)
March “Cool” Board
***Make some goals for yourself for March
Black/Blue/Grey WOD
“Danger is My Middle Name”
For Time:
20/15 Calorie Assault Runner
2 Rope Climbs, 15′
40m Double KB Front Rack Walking Lunges (53/35)
2 Rope Climbs
20 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100)
2 Rope Climbs
40m Sled Push
2 Rope Climbs
40/30 Calorie Bike
March “Cool” Board
***Make some goals for yourself for March
Every 3 Minutes Complete 7 Back Squats for 5 Sets
*Please share the racks
Then….
Black/Blue/Grey WOD
“Grace”
For Time:
30 Clean & Jerks (135/85) (95/65) (65/45) (45/35)
March “Cool” Board
***Make some goals for yourself for March
Black/Blue/Grey WOD
“Serenity Now”
3 Rounds For Total Reps:
Each Round Starting Every 6 Minutes
4 Minutes to Complete:
25/20 Calorie Row
25 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
AMRAP in remaining time of Devil Press (35/25) (30/20) (25/15) (20/10)
*REST 2 Minutes After Each Round
February “Cool” Board
***Make some goals for yourself for February
Black/Blue/Grey WOD
“Death by Front Squats”
– Use Approximately 60-70% of 1 Rep Max
– No Rack, weight comes from the floor
– Minute 1 Complete 1 Rep and then Rest
– Minute 2 Complete 2 Reps and then Rest
– Minute 3 Complete 3 Reps and then Rest
– Continue Until you fail to complete inside the Minute
REST 1 Minute
“Death by Strict Pull-Ups”
– Strict Pull-Ups (Strict with Bands) (Ring Rows)
February “Cool” Board
***Make some goals for yourself for February
Every 2 Minutes Complete 3 Hang Power Cleans for 7 Sets
Then…..
Black/Blue/Grey WOD
“Longhorn”
As Many Reps As Possible in 5 Minutes of:
3 – 6 – 9 – 12 – 15 – 18 – …
Push Press (115/75)
Toes-to-Bar
February “Cool” Board
***Make some goals for yourself for February
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