WOD

Wednesday, February 8th 2017 Strength Back Squat 3×8 @ 75-80% Conditioning 4 RFT: 5 Muscle-ups/7 C2B/10 Pull-ups 10 Squat Snatches 115/85 15 Box Jumps 24/20

Tuesday, February 7th 2017 Skill Work Pistols Conditioning AMRAPx20: 5 HSPU 10 Pistols – alternating 15 Pull-ups

Monday, February 6th 2017 Skill Work Double Unders Conditioning For Time: 42 KB Swings 53/35 21 OHS 95/65 30 KB Swings 15 OHS 18 KB Swings 9 OHS

Sunday, February 5th 2017 Closed – Rest Day

Saturday, February 4th 2017 1. Conditioning Teams of 3: 100 Calorie Bike 75 Calorie Row 50 Power Snatches (115/80#) 100 Calorie Bike 75 Calorie Row 50 Clean and Jerks (115/80#) 100 Calorie Bike 75 Calorie Row 50 Thrusters (115/80#)

Friday, February 3rd 2017 1.Stamina Conditioning For time: 10-9-8-7-6-5-4-3-2-1: Hang Power Cleans + Push Jerks* (135/95#) *Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each

Thursday, February 2nd 2017 1.Conditioning 21 Overhead Squats (95/65#) 21 Over-the-Bar Burpees 18 Overhead Squats (115/80#) 18 Over-the-Bar Burpees 15 Overhead Squats (135/95#) 15 Over-the-Bar Burpees 12 Overhead Squats (155/105#) 12 Over-the-Bar Burpees 2. Mid-Line 3 rounds 25 Ab-mat sit-ups 25 Russian Twists (with weight if possible)

Wednesday, February 1st 2017 1.Gymnastics Conditioning Choose one of the following: (15min) A. 3 sets of 9 unbroken muscle-ups/pull-ups B. 4 sets of 7 unbroken muscle-ups/pull-ups C. 5 sets of 5 unbroken muscle-ups/pull-ups D. 6 sets of 4 unbroken muscle-ups/pull-ups Rest 1 minute between sets 2. Conditioning AMRAP 15: 30 DU 15 Power Cleans (135/95#)

Tuesday, January 31st 2017 1.Conditioning “Barbara” 5 RFT 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds

Monday, January 30th 2017 1.Conditioning “22” AMRAP 22: 22 Wallballs (20/14#) 22 Power Snatch (75/55#) 22 Box Jumps (24/20″) 22 Push Press (75/55#) 22 Calorie Row/DUs