- A. Push Press 5-3-3-1-1
- B. 14 Min EMOM TOTAL!
- First 7 min EMOM
- 6 Thrusters (95/65)
- 6 burpees
- then... next 7 EMOM will be
- 7 KB American Swings (70/53)
- 7 HSPU / mod HSPU
Wednesday, February 18, 2015
2/19/15
Tuesday, February 17, 2015
2/18/15 - Open WOD 14.4
- warmup: pizza game
- coaches work on hip, ankle and shoulder mobility as part of warmup after pizza game
- AMRAP 14 min
- 60-calorie row
- 50 toes to bar T2B
- 40 wall balls (20/14) (10'/9')
- 30 cleans (135/95)
- 20 muscle ups / 40 C2B pullups
- **work in 2 or 3 heats, with everyone scoring the other heat**
Monday, February 16, 2015
2/17/15
- warmup: squat clean tech work with empty bar
- A. Every 2 min (E2MOM) 3 touch and go Squat cleans for 18 min (9 sets)
- B. 5 rounds
- 5 Hang Pwer Snatch (115/75)
- 10 OHS (115/75)
- 200 M run
Sunday, February 15, 2015
2/16/15 - "JT" (benchmark)
- A. Deadlift 3-3-3-3-3
- B. 21-15-9
- HSPU
- Ring Dips / 2x box dips
- Pushups (chest to floor)
- **12 min cap**
Friday, February 13, 2015
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