2/7/15

• Team WOD - 2 or 3 people
• 
  
• buy in: partner 1 runs 100 M
• partner 2 does plank hold
• then switch
• 
  
• Then 3 rounds as a team total
• 
  
• 30 toes to bar / or v-ups
• 30 sumo DLHP (70/53)
• 400 M run
• 
  
• * one partner resting at all times except running the 400M together

2/6/15

• Warmup:
• 
  
• 3 RNFT
• 10 Empty Bar Thrusters (10 second hold on bottom during 10th rep)
• 10 Supermans
• 10 Pushups
• 
  
• A. Floor Press 5-3-3-1-1
• 
  
• B. AMRAP 10 - Climb the Ladder as far as you can go
• 
  
• 2,4,6,8,10....
• 
  
• C2B Pullups
• Squat Clean (185/115)
• DB/KB snatch (alt. arms) (55/35)(set of 2 is 1 per arm, set of 4 is 2 per arm...)

2/5/15

• warmup:
•  
• 3 rounds NOT FOR TIME!
• 
  
• 10 OHS
• 7 strict pullups
• 7 strict toes to bar or v-ups

• A. Strict Shoulder Press 5-3-3-1-1
• 
  
• B. 
• 
  
• 10 Hang Snatch (115/75)
• 15 OHS (115/75)
• 30 double unders
• 800 M run
• 30 double unders
• 15 OHS (115/75)
• 10 Hang Snatch (115/75)

2/4/15

warmup: pizza game

A. Thruster 5-3-3-1-1

B. 1 Min on, 1 min off x3

1) max calorie row
2) max alt. Front Rack Lunges (115/75)
3) max Box Jump overs (24"/20")

2/3/15

• A. Back Squat 5-5-5-5-5
• 
  
• B. 4 rounds
• 
  
• 15 Wall Balls (20/14)
• 10 Floor Press (135/75)
• 10 Floor Wipers