WODS: March 2022

•31 March Wod:
15 minute Amrap
30/24 × CAL Row
25 x Wall Ball (20/14) 10'
20 × Burpee OVER ROWER

30 March Wod:
For Time:
5 RLinda:
Every 4 minutes
400 m Run
*MAX T2B til 3 minutes*

*Rest 1 minute*

*score is total reps of toes to bar*

29 MARCH WOD:
For Time:
1-2-3-4-5-6-7-8-9-10
CLEAN (55/105)
BAR Muscle Up [Ring Muscle Up]
*14 minute cap *

28 March Wod:
10 minute amrap:
6 x front squat (135/95)
6 x bar facing burpee
6 x shoulder to overhead (135/95)

'25 MARCH WOD:
For Time:
10-8-6-4-2
wall walk
2-4-6-8-10
DEADLIFT (275/185)

*50 × DOUBLE UNDER AFTER EACH SET
*14 minute cap*

21-18 -15 - 12 -9-6-3
CHEST TO BAR
Pull Up
OVERHEAD Squat (95/65)
*12 minute
CAP ?

10 MINUTE AMRAP:
12x Box Step over (24/20) (2x50/35) [70/50s]
24 × Wall Ball (20/14) (10/9')
12 × Handstand Push-up [45|25# deficit]

22 MARCH Wod:
100 × Walking Lunge
800m Run
40 x Toes to Bar
75 x Walking lunge
600m Run
30 x Toes to bar
50 × Walking Lunge
400m run
20 X ToEs to Bar
*21 mimute CAP *

15 minute AMRAP:
4× Ring Muscle Up
6x Clean and jerk (135/95)
8x Bar Facing Burpee

"Buy In"
"dealers choice, choose one"
1 MILE Run
2k Row
120/100 * CAL Echo Bike
THEN:
@ 10:00
5 Rounds:
16 × DB Snatch (50/35)
8 × Burpee Box Jump Over (24/20)
4 × C2B Pull Up [BMU]

*20 minute cap*

50x Double Under
15x Toes to Bar
15 x kb Swing (24/16kg)
100 X Double Under
30 x Toes to Bar
30 × KB Swing
100 X Double 
15 × Toes to Bar 
15 × KB Swing
50 X Doubt Under

* 5x burpee every 2:00*

*10 minute cap*

12 minute Amrap:
3-6-9-12-15-18-21-24
HANDSTAND PUSHUP [strict]
1-2-3-4-5-6-7-8
Squat Clean (135/95) [185/125]

2 Rounds
30/24x CAl Bike or 40/32 x cal Row
21 x DEADLIFT (185/25) [225/155]
15 x Bar Facing Burpee
9 x Ring Muscle Up
*14 Min CAP*

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders
18 thrusters (weight 2) 15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
? 65 lb, then 75 lb, then 85 lb
? 95 lb, then 115 lb, then 135 lb

*12 minute cap*

For time:
50/40 * CAL Bike
60x Handstand Push Up
70/56 × CAL Row
80x Situp (Pvc) [ghd]
25/20 * CAL Bike
30 x Handstand push up
35/28 * Cal Row
40 × Situp (pvc) [ghd]

*21 minute cap*

For time:
30-20-10
Toes to bar 
DB Snatch (50/35)
Box Jump Over (24/20)
*12 min cap *

20 minute emom
Odd minute: 1-5 x Bar muscle up 
Even minute: 3 x clean and jerk
*post load and skill used throughout*

3 rounds for time:
400m run
15 x thruster (100/70)
15 x bar facing burpee

*sub 30/24 x cal bike or 40/30 x cal row for run*

*17 min cap*

•WORKOUT 22.2
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
reps for time of:
Deadlifts (225/155)
Bar-facing burpees
Time cap: 10 minutes

FoR Time:

400 M Run

THEN :

3 Rounds:

12 X Hang Snatch (24/16 kg)

12 x Hand RELEASE PusH Up [strict hspu]

Then:

200M

80 X Situp (pvc) [ghd]

200M Run

THEN :

3 Rounds:

12 X Hang Snatch (24/16 kg)

12 x Hand RELEASE PusH Up [strict hspu]

400m Run

*20 min CAP

I MAR WOD:
For Time:
60/48 * CAL Row
50 X Front Squat (95/65)
40 X toes to Bar
30 x bar facing burpee
20 x bar muscle up

*15 minute cap*