3/1/16

• warmup: power clean tech work
• 
  
• A. High hang, mid thigh hang, below knee hang power clean at 70% 5x1
• 
  
• B. 1 minute on, 1 minute off x5
• 
  
• 30 double unders / 40 singles
• AMRAP with time remaining Squat Snatch (155/105)
• 
  
• rest 3 minutes
• 
  
• 4 rounds
• 
  
• 30 double unders / 40 singles
• Squat Snatch (155/105)

2/29/16 - Mary or Cindy

• warmup: ankle mobility then power snatch technique work
• 
  
• A. Power Snatch (1RM for day in 15 minutes)
• 
  
• B. 20 minute AMRAP of one of the following
• 
  
• Cindy 
• 
  
• 5 pullups
• 10 pushups
• 15 air squats
• 
  
• or Mary
• 
  
• 5 HSPU
• 10 alt. Pistols
• 15 pullups

2/27/16

• coaches warmup
• 
  
• partner wod, 2 or 3 people
• 
  
• 7 rounds
• 
  
• 20 Push Press (95/65) (or KB for BC)
• 20 KB American Swings (70/53)
• 200 M run buddy carry / scale down to running together if needed

2/26/16 - Open WOD 16.1

• WARMUP
• 
  
• teams lined up in similar count.
• 
  
• One person will burpee broad jump 15 feet, then lunge back OH with a med ball. Next person will start with 15 ft lunges (leave the ball there) then burpee broad jump back. third person burpee broad jump 15 ft then 15 ft OH lunges back...etc
• 
  
• do this until everyone has finished the combo TWICE
• SAVE
•  
• A. hip mobility (The Training Pit)
• 
  
•  
• B. CrossFit Games Open 16.1
• 
  
• 20 Minute AMRAP
• 
  
• 25 Ft OH Walking Lunge 95#/65#
• 8 Bar Facing Burpees
• 25 Ft OH Walking Lunge
• 8 C2B Pull-Ups
• 
  
• *Jump over the bar after each burpee
• *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

2/25/16

• A. Clean Shrug Pull 5-3-3-1-1
• 
  
• B. 3 rounds
• 
  
• 13 Toes To Bar
• 3 Rope Climb / modify only going up 2 pulls (which varies per individual)  OR seated to standing modification
• 400 m run
• 
  
• C. 20 (10 L / 10 R) turkish getups - AHAP