WODS: March 2023

75/60 X CAL Row
60 x Wall Ball (20/14)
45 x pull up
30 x Burpee to 6" target
15 & Wall Walk
3:00 on, 1:00 off
*19:00 CAP*

For time:
21-15-9
Hang clean (95/65)
Shoulder to overhead (95/65)
Front Rack lunge (95/65)
*7 minute cap*
*5 x burpee penalty if you break a set*

March 29 Wod:
For time:
50/40 x cal bike
50 x squat [pistol] 25R/25L
50 x DB snatch (50/35)
40/32 x cal bike
40 x squat [pistol]
40 x DB snatch
30/24 x cal bike
30 x squat [pistol]
30 x DB snatch
20/16 x cal bike
20 x squat [pistol]
20 x DB snatch
10/8 x cal bike
10 x squat [pistol]
10 x DB snatch
*20 minute cap*
*alternate every 5 reps each leg on pistols*

28 March Wod:
10 minute AMRAP:
30 & Cross over
10 x ToEs to Bar
5 x wall facing hspu

at 0:00 do:
20/16 x cal echo bike
15 x clean and jerk (95/65)
at 3:00 do
20/16 x cal bike
12 x clean and jerk (135/95)
at 6:00 do:
20/16 x cal bike
9 x clean and jerk (185/125)
at 9:00 do:
20/16 x cal bike
6 x clean and jerk (225/155)
*12 minute cap*

For Time:
400M Run
then:
2rounds:
50 x Walking lunge
50 x Squat
50 x push up
then:
800M Run
then:
2rounds:
50 x Walking lunge
50 x Squat
50 x push up
then:
400M Run
*24 minute CAP *

For Time:
30-20-10
Snatch
(50/35)
Toes to Bar
#* 6 minute CAP *

E2mom x 6 rounds
10 x DB squat (50/35)
16 x DB facing burpee

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]

- 16 March Wod:
- For Time
- 400 meter Run
- 18 Muscle-Ups
- 400 meter Run
- 15 Muscle-Ups
- 400 meter Run
- 12 Muscle-Ups
- Time Cap: 18 minutes
Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap

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*