Mike Smith

Monday, February 15th 2016 1. Conditioning 5 RFT: 12 Thrusters, 95/65 25 Double Unders 2. Skills EMOMx20 Odd:  6 Paralette Dips Even:  6 Strict HSPU

Closed – “Will you be my Valentine?” – Burpee

Saturday, February 13th 2016 1. Conditioning In teams of 2 For Time: 200 Double-unders 100 Wall Ball Shots (20# / 14#) 100 Sit-ups 100 Pull-ups 100 Push-ups Only one athlete can be working at a time.

Friday, February 12th 2016 “Marston” AMRAP 20: 1 Dead Lift, 405/285 10 TTB 15 Bar Facing Burpees

Thursday, February 11th 2016 1. Snatch 3×3 at 60% 3×2 at 70% 2×1 at 75% 2×1 at 80% 3×1 at 85% 2×1 at 90% 2. Conditioning 4 RFT: 10 OHS, 135/95 50 Double Unders 10 Deads, 225/155 50 Double unders

Wednesday, February 10th 2016 1. Conditioning 20-16-12-8 of: Power Snatch, 95/65 Burpee Thruster, 95/65 TTB

Tuesday, February 9th 2016 1. Conditioning 2 RFT: 25 Box Jumps, 24/20″ 20 C2B 15 Strict HSPU 10 Squat Snatch, 135/95 2. Skills EMOMx10 odd: 10 OHSwith 2-second pause at the bottom – you choose the weight. Even: 50 Double unders

Monday, February 8th 2016 1. Snatch 5×1 Snatch From low hang 2. Squat 3×5 Front Squat, across 3. Conditioning “The Admiral” 3 Rounds for time of: 20 Burpee Pull ups – bar should be about 6″ above max reach 20 Front Squats, 155/105 20 Box Jumps, 24/20″

Closed – Keep motivated…you can lift weights on Monday.

Saturday, February 6th 2016 Team WOD 3 or more players, for time, each player completes circuit but only 1 player at a time is allowed to work 20x Hang power clean (95#) 20x Ring push-ups 50x Knees to elbows 20x Overhead squat (75#) 50x Double unders