WOD

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Saturday, February 27th 2016 10AM “Open Gym” will be reserved for Open Workout 16.1 1. Snatch EMOMx7: Power Snatches, climbing Min 1: 7 reps Min 2: 6 reps Min 3: 5 reps Min 4: 4 reps Min 5: 3 reps Min 6: 2 reps Min 7: 1 rep 2. Clean EMOMx7: Power Cleans. climbing Min 1: …

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Friday, February 26th 2016 1. Gymnastics Skills Handstand Practice EMOMx10 Odd: HS Hold Even: Rest If you can hold for full minute, practice freestanding 2. Conditioning AMRAP 8: 15 Cal Row/Bike 15 Wall Balls, 20/14 3. Conditioning 3 RFT: 10 Deadllifts, 275/185 10 Bar Facing Burpees

Thursday, February 25th 2016 1. Conditioning AMRAP 12 of: 50 DU 20 KBS 7 Jerks (185/135) 2. Strength Conditioning EMOMx12: Minute 1: 7 Power Cleans, 155/105 Minute 2: 15 TTB Minute 3: 7 Front Squats, 155/105 Minute 4: 15 TTB …continue for 3 rounds

Wednesday, February 24th 2016 1. “TABATA” 20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of: Row/Bike for Calories Push-Ups Abmat Sit-Ups Box Jump (24/20) *Complete all 8 rounds before moving to next movement Score is the total reps completed during all 32 intervals.

Tuesday, February 23rd 2016 1. Conditioning 7 RFT: 7 Box Jumps, 30/24″ 5x Sprint Down and Back 7 KBS 5x Sprint Down and Back Rest 2 minutes between rounds

Monday, February 22nd 2016 1. Conditioning AMRAP 12 of: 30 Calorie Row/Bike or 15 Burpees 15 OHS 115/80 2. Skills EMOMx10 Snatch Grip Push Press + Snatch Balance + OHS – you choose the weight.

Closed

Saturday, February 20th 2016 1. Conditioning “TEAM OPEN TEST” – w/out Muscle-Ups Teams of 2 complete AMRAP 20 of: 100 WB 100 DU 80 Box Jumps, 24/20 80 TTB 60 C2B 60 Burpees 40 Cleans, 145/115 40 Jerks 20 Snatch 2. Squats A. 3-Rep Heavy Front Squat B. 10-Rep Heavy Back Squat 3. Burner 5 …

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Friday, February 19th 2016 1.  Conditioning AMRAP 15: 21 WB (20/14) 15 Cal Row 9 Deadlifts (225/155)