2/1/2016 W.O.D.

Strength: Cleans 5 @ 75% of 1RM 3 @ 85% 1+ @ 95% MetCon: 2 Rnds 60 Double Unders (180 Singles) 40 Floor Wipers (45/25) 20 Medball Cleans (20/14) 10 Front Rack Lunges (55/35) / (70/55) 20 HR Push-Ups / H.S.P.U. 40 Goblet Squats (55/35) / (70/55) 60 Double Unders (180 Singles)

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1/28/2016 W.O.D.

MetCon: 3 Rounds 10 Air Squats 10 Sit-Ups 10 Double Push-Up Burpees rest 2 Min 10 Min “Bar Complex” Power Clean (95/65) / (135/95) Front Squat Lunge each Leg (20 Min Mobility)

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1/27/2016 W.O.D.

Strength: Deadlifts 3 @ 70% of 1RM 3 @ 80% 3+ @ 90% MetCon: 5 Rounds 3 Push Press (115/75) / (135/95) 10 Toes-2-Bars 21 OH Lunges (45/25)

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1/26/2016 W.O.D.

Skill: Pistols Progressions MetCon: 20 Min AMRAP 15 Deadlifts (135/95) / (225/155) 15 Medball Sit-Ups 15 Pull-Ups

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1/25/2016 W.O.D.

Strength: Cleans 3 @ 70% of 1RM 3 @ 80% 3+ @ 90% MetCon: 21 Hang Cleans (95/65) / (115/75) 21 Burpees 200m Run 15 Power Snatch 15 Burpees 200m Run 9 Thrusters 9 Burpees 200m Run

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1/21/2016 W.O.D.

MetCon: 3 Rounds 5 Ring Dips 10 Power Cleans (95/65) / (135/95) 15 O.T.B. Burpees 20 KB Swings (55/35) / (70/55) 25 Wallballs   20 Min of Mobility

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1/20/2016 W.O.D.

Strength: Deadlifts 5 @ 65% of 1RM 5 @ 75% 5+ @ 85% MetCon: 800m Run 20 Box Jumps 15 Push Press (95/65) / (115/75) 600m Run 20 V-Ups 15 Thrusters 400m Run 20 Goblet Squats (55/35) / (70/55) 15 Pull-Ups / Chest-2-Bar Pull-Ups 200m Run

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1/19/2016 W.O.D.

Skill: Handstand Holds & Handstand Push-Ups MetCon: 20 Min AMRAP 5 Deadlifts @ 60% of 1 RM 10 Handstand Push-Ups / HR Push-Ups 15 Toes-2-Bars 20 Air Squats

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