WOD: 2.13.16 – WOD: 2.18.16

WOD: 2.13.16
Gymnastic work
14 min EMOTM
O: 5 Sub Scap Pull-ups + 3 Strict Pause Pull-ups + 3 Strict 
Toes to Bar "assisted if needed"
E: Partner 2 assists Partner 1 if needed or rest then switch

Conditioning
V1: 10 min AMRAP 
2-4-6-8-10-12-14.......
(Compact) Toes to Bar "knees never bend" 
20 Double Unders

V2: 10 min AMRAP 
2-4-6-8-10-12-14.......
(Compact) Knees to Stomach "Feet/Knees never come apart" 
40 Singles
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WOD: 2.14.16
Capacity Work
Death by HBBS for 10 minutes @ 50% of 1RM =)
*add one extra rep every minute on the minute

Conditioning
3 rounds for time: 
800m run 
10 Hang Squat Snatches (95/65)
20 Barbell Step Ups (95/65) (24"/20")
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Barbell Club: 2.14.17
Strength Work 
5x3 Pos. 2 Clean @ 65% of 1RM
*rest as needed 
5xComplex 2 Clean Pulls to Knee + Clean Pull @ 100% of 1RM 
*rest as needed

Conditioning 
For time: 
15-9-6
HBBS (185/135)
Chest to Bar 
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WOD: 2.15.17
Capacity Work 
14 min EMOTM 
O: 10-20 Calorie Row 
E: 10-20 Push-ups

Conditioning 
For time: 
9-6-3
Deadlifts (185/125)
Lateral Jumps 
Hang Squat Cleans (185/125)
Lateral Burpees Over Bar 
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WOD: 2.16.17
Conditioning 
Part 1: 10 min cap 
1 mile run 
*rest remaining time 

Part 2: 10 min cap 
2K row 
*rest remaining time

Part 3: 10 min cap
2 mile bike
*rest remaining time

*if athlete does not complete the required task in 10 minutes. the 
workout turns into an AMRAP to get as far as you can in 30 minutes.
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Barbell Club: 2.16.17
Skill Work 
5x 3 Pos. 2 Snatch @ 65% of 1RM 
5x Complex 2 Snatch Pulls to inner knee + Snatch Pull @ 100% of 1RM 
*rest as needed

Conditioning 
3 rounds for time:
15 GHD sit-ups 
10 Power Snatches (135/95)
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OPEN WOD: 16.3 RETEST
Skill Practice 
Muscle Snatch 
*work up to heavy single for the day

Conditioning 
7 min AMRAP:
10 Snatches (75/55)
3 Bar Muscle Ups 
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TEAM WOD: 2.18.17
Skill Work 
2 Front Squats + Split Jerk 
*work up to heavy complex for the day 

Conditioning 
In teams of 3 for time:
Partner 1: Karen for time
Partner 2: Fran for time
Partner 3: Grace for time

*Pick your worst workout for todays stimulus, working on your
weakness is paramount to improving overall capacity in this sport.
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QuickFIt: 2.18.17
Conditioning 
5 min AMRAP:
5 Burpee "Open Standards"
5 Pull-ups 
*rest 1 minute 

4 min AMRAP: 
4 Box Jumps
4 DB Squat Cleans 
*rest 1 minute 

3 min AMRAP: 
Calorie Row or Bike
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