2/6/16

• warmup: coaches choice
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• teams of 2
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• 6 rounds
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• 40 wall ball Med ball team toss over pullup bar, choose height each team, 20 per teammate
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• **(face each other on opposite ends of pullup bar, perform wall ball and throw over pullup bar to teammate)
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• 400 Med Ball run switch as needed

2/5/16

• warmup: 250M row steady pace
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• A. 500M row relay x3 per person, switch teams if necessary
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• B. Tabata 20 seconds on, 10 seconds off 
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• x8 per movement before advancing to the next movement.
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• KB swings (53/35)
• single KB front rack lunges (53/35)
• bike calories
• situps

2/4/16

• Warmup with Empty Bar
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• 3 rounds
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• 5 good mornings
• 5 snatch grip behind the neck STRICT press
• 5 OHS
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• A. Back Squat 5-5-5-5-5
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• B. 
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• 1-2-3-4-5-6-7-8
• Squat Snatch (165/95) *Rx or AHAP (as heavy as possible)
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• *30 double unders after each snatch set. Use these sets to practice dubs if you do not yet have them OR you can scale the reps down to 20 or even 10. The idea is to practice these until the CrossFit open comes around in just 4 weeks!
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• C. cool down: 1 min plank/rest x5

2/3/16 - Open WOD 12.3

• Air Squats, strict T2B, 100 M run (The Training Pit)
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• WARMUP
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• 3 rounds
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• 7 air squats
• 5 strict toes to bar
• 100 M run
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• A. Shoulder and Ankle mobility work

• B. Skill work - Toes To Bar
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• C. Open WOD 12.3 (go hard on this test)
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• 18 Minute AMRAP of:
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• 15 Box Jumps (24"/20")
• 12 Shoulder to Overhead (115/75)
• 9 ToesToBar (T2B)

2/2/16

• A. Push Press 3-3-3-3-3
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• B. 6 rounds
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• 5 Front Squats (205/125)
• 3 Ring Muscle Ups / 2x C2B
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• rest 5 minutes
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• C. Row 2k (as fast as possible)