2/26/2016 W.O.D.

Strength: 20 Back Squats @ 50-60% of 1 Rep Max MetCon: 20 Min EMOM odds: 8 OH Squats (95/65) evens: 8 Burpee Box Jumps (24/20)

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2/25/2016 W.O.D.

MetCon: “1/2 Jackie” 500m Row or Run 25 Thrusters (45/30) 15 Pull-Ups “Annie” 50-40-30-20-10 Double Unders (3:1 Singles) Sit-Ups 20 Minutes of Mobility

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2/24/2016 W.O.D.

Core: Partner Leg Throw Downs 5 sets of 30 seconds per partner Metcon: 5 Rounds 5 Clean and Jerks (95/65) / (135/95) 10 Box Jumps 15 Deadlifts 20 Burpees

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2/23/2016

Skill: Snatch High Pull Progressions MetCon: 18 Min AMRAP 200m Run 1 Power Clean (95/65) 2 Front Squats 3 Push Presses 4 OH Squats

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2/22/2016 W.O.D.

Core: 4 Min Tabata Alt. Planks Flutter Kicks MetCon: 21-15-9 Clusters (Squat Clean Thrusters) (95/65) KB Swings (55/35) Rest 2 Mins:  7 Min AMRAP: 10 Pistols 10 Push-Press (95/65)

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2/19/2016 W.O.D.

15 Minutes Skill Work MetCon: Buy In: 800m Run 3-6-9-12-9-6-3 Snatches (95/65) Toes-2-Bars Cash Out: 800m Run

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2/18/2016 W.O.D.

Strength: Find 1 Rep Max Back Squat MetCon: 100 Double Unders (300 Singles) 90 Air Squats 80 Sit-Ups 70 Walking Lunges 60 Push-Ups 50 Box Jumps 40 Pull-Ups 30 Burpees 20 H.S.P.U. / Box H.S.P.U. 10 Pistols

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2/17/2016 W.O.D.

MetCon: 21-18-15-12-9-6-3 Pull-Ups Burpee Box Jumps (24/20) Box Dips 20 Minutes Mobility (optional core: 4 min Tabata, alternating flutterkicks and superman holds)

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2/16/2016 W.O.D.

MetCon: 10 Rounds 10 Wallballs (20/14) 10 Medball Lunges 200m Medball Run (5 Burpee Penalty everytime Medball hits the ground) Skill: 5 sets 10 second Ring holds at Top and 10 Second Hold at Bottom

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2/15/2016 W.O.D.

MetCon: 2 Rounds 25 Shoulder-2-Overhead (95/65) / (135/95) 50 Front Squats Core Work: 5 Rounds 30 second plank 30 second hollow hold

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