WOD: 2.6.16 – WOD: 2.12.16

WOD: 2.6.16
Conditioning 
5 Rounds for time: 
10 Thrusters (95/65)
10 Calorie Rows 
...rest remaining time 

3 rounds for time:
10 Cleans (95/65)
10 Shoulder Overhead (95/65)
...rest remaining time 

1 round for time: 
50 Burpees 
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WOD: 2.7.16
Skill Work
5 rounds for quality 
5-10 Strict HSPU's or Banded Version
5-10 Strict Chest to Bar 
*rest 60 seconds

Conditioning
5 rounds for time: 
10 Strict Bar Dips 
10 Dumbbell Overhead Alternating Lunges (45/25)
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WOD: 2.8.16

Skill Work
OVERHEAD SQUAT
*work up to a heavy single for the day

Conditioning
For time: 
21-15-9
Burpee Box Jump Overs (24"/20")
Overhead Squats (95/65)
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OPEN WOD 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed

*scaled weights (95/55), (115/75), (135/95), (155/115), (185/135)
*scaled toes to bar = hanging knee raises
*scaled double unders = single under
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WOD:2.10.16
Positional Therapy
TEMPO HBBS (7/7/X) + HBBS

Conditioning "JACKIE"
For time:
1000m Row
50 Thruster (45lbs)
30 Pull Ups
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WOD: 2.11.16
Congo Line
CLEAN & JERK
*work up to heavy single for the day

Conditioning
18 min AMRAP: 
200m Partner Carry 
400m Farmer Carry (35ea/25ea)
400m run
*athletes can switch any time on the carries but both must run the 
400m together
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