15February2016 – Monday

A. WOD 3min. AMRAP:
25 Back Squats (185,135)
25 Back Squats (225,155)
AMRAP Back Squats (275,185) in remaining time *Rest 3min…
3min. AMRAP:
20 Push Press (135,95)
20 Push Press (155,105)
AMRAP Push Press (185,135) in remaining time *Rest 3min….
3min. AMRAP:
15 Power Cleans (155,105)
15 Power Cleans (185,135)
AMRAP Power Cleans (205,145) in remaining time

B. Extra – Skill Work: 10min. EMOM:
Even- 30 DU’s
Odd- 10 Unbroken TTB

16February2016 – Tuesday

A. Strength – 10min. Mobility

B. WOD – 16min. AMRAP w/ a Partner:
Partner A- 400m
Run Partner B- Max Cal. Row
*Partner B will row for max calories while Partner A runs 400m. When partner A returns from the run, partner B will run and partner A will row.
*Score is total calories

C. Extra – Ring Dips: 4×8

17February2016 – Wednesday

A. Strength – OHS: 3×10 *Climbing

B. WOD – 7min. AMRAP:
10 Thrusters (95,65)
5 Bar Facing Burpees
10 Hang Power Snatches (95,65)
5 Bar Facing Burpees

C. Extra – Skill Work: 8min. EMOM:
Even- 5 Strict Pullups
Odd- 7 UB HSPU

18February2016 – Thursday


A. Strength – Technique Work


B. WOD – 4rds: 40sec. ON/20sec. OFF
1) Cal. Row
2) Flutter Kicks
3) HR Pushups
4) Mountain Climbers

19February2016 – Friday

A. WOD – “Open Workout 14.1” 10min. AMRAP:
30 DU’s
15 Power Snatches (75,55)

B. Extra – Back Squat: 3×10 *Climbing