WODS: March 2023

For Time:

30-20-10

Snatch

(50/35)

Toes to Bar

#* 6 minute CAP *

20 March 2023: Sydney's bday wod
For time:
16 x wall walk
24 x box jump over (30/24)
32 x pull up
12 x wall walk
18 x box jump over 
24 x chest to bar pull up
8 x wall walk
12 x box jump over (30/24)
16 x bar muscle up

*15 minute cap*

12-minute AMRAP:

8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers

dumbell (50/35) [70/50]

15 MARCH WOD:

15× Squat Snatch (95/65)

25 x Toes to bar

12 x Squat snatch (135/95)

25 X Toes to bar

9x Squat snatch 

25 x toes to bar

* 12 Minute Cap *

March 14 Wod:
????? × 5

15/12 x CAL Bike

20x HSPU

80 x Double under

13 March Wod:
3 minute amrap:
7 x pull-up
6 x bar facing burpee
7 x clean and jerk (95/65)
Rest 1:00
3 minute amrap
6 x chest to bar pull-up
5 x bar facing burpee
6 x clean and jerk (115/85)
Rest 1:00
3 minute amrap
5 x bar muscle up
4 x bar facing burpee
5 x clean and jerk (135/95)
*post score for Each amrap*

10 march WoD:

3 ROUNDS FOR Time:

20/16 X CAL Bike:

15 x Burpee Pull Up

* 9 minute CAP *

9 March Wod:
E3min x 5 rounds

16 X KB Swing (24/16 kg)

20 × Situp (pvc) [t2b]

16 x Goblet Squat (24/16kg)

8 March wod:
AMRAP12:

3 rounds:

3 x Snatch

3 x Bar Muscle up 

MEN: 95/135 / 185 | 225

women: 65/95/125 / 155

* Weight goes up ever 3 rounds*

7 mar Wod:

Jen Whitley’s bday wod:

For time:

400M run

4 Rounds of “Cindy”

400m Run

3 Rounds of “Cindy”

400m Run

2 Rounds of “Cindy”

400m Rua

1 Round of “Cindy”

“Cindy”

5x Pull Up

lO x PuSH Up

15x Air Squat

* 20 minule CAP *

6 March Wod:
John young’s bday wod!
For time:
60/48 x cal row
Then:
21-15-9
Deadlift (155/105)
Bar facing burpee
Then:
60/48 x cal row

*12 min cap*

 Starting with a 6-minute time cap, complete as many reps as possible of:
?5 wall walks
?50 double-unders?
15 snatches (weight 1)
?5 wall walks?
50 double-unders?
12 snatches (weight 2)??
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups?
50 double-unders?
9 snatches (weight 3)??*
If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:??
20 strict handstand push-ups?
50 double-unders
?6 snatches (weight 4)
?? 65 lb, 95 lb, 125 lb, 155 lb?
? 95 lb, 135 lb, 185 lb, 225 lb

2 mar Wod:

3 Rounds For Time:

400?

Run

100’ Walking Lunge

25 x Toes toe bar 

* 13 minute CAP *

1 MAR WOD: Dillon's B-DAY Wod
3 Rounds:

5x Wall Walks

3 x Clean (155/105)

3x Strict Pull Ups

*9 minute cap*