29February2016 – Monday

A. Strength – 10min. EMOM: 2 Back Squats
*Climbing

B. WOD – 5rds:
12 Deadlifts (155,105)
9 Hang Power Cleans
6 Push Jerks

01March2016 – Tuesday

A. Strength – 10min. E2MOM:
3 Power Snatch @70%

B. WOD 5rds:
5 Burpee Muscle Ups
20/15 Cal Row

02March2016 – Wednesday

A. Strength – 10min. E2MOM:
3 Squat Clean @80%

B. WOD – 15min. AMRAP:
7 Power Cleans (185,125) `
14 TTB
*Rest 1 min

03March2016 – Thursday

A. WOD – 10min. AMRAP:
200 M Run or 250m Row
25 Air Squats
25 Pushups

04March2016 – Friday

A. WOD – OPEN WORKOUT 16.2

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.


If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.


If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.


If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.


If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.
Stop at 20 minutes.

Scaled ——
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.
Stop at 20 minutes
.