Monday 2/29/16... wall balls, snatches

METCON: 2 rounds for time

20 WALL BALLS (20#/14#)

20 KETTLEBELL SNATCHES-RIGHT (55#/35#)

20 WALL BALLS

20 KETTLEBELL SNATCHES-LEFT

Sunday 2/28/16.... "Justin" back squat, bench press, deadlift

#1. Row 1000 meters for time

#2. "JUSTIN"

30-20-10
back squat
Bench press
Deadlift

*Cash out: Tabata ABS

Chase doing 16.1

Chest to bar pull ups for the little man

saturday 2/27/16..... "Power Drill"

WOD: 5 Rounds For Time

“Power Drill”

5 Handstand Push Ups

10 Power Cleans (135/95)

15 KB swings (53/35)

20 Wall balls

25 sit ups

*3 minute rest between rounds, post total time including rest

FRIDAY 2/26/16.... TEAM WOD - ROW + C&J

Teams of 3:

100 Calorie Row

50 Clean and Jerks, 135/95

100 Calorie Row

50 Clean and Jerks, 155/105

100 Calorie Row

50 Clean and Jerks, 185/135

100 Calorie Row

16.1 OPEN WOD:

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

THURSDAY 2/25/16.... CHIPPER + A SPRINT

1. Conditioning

For time:

50 Calorie Row

40 Deads, 155/105

30 Box Jumps, 24/20

20 Front Squats, 155/105

2. Conditioning:

3 Rounds of:

15 Wall Balls, 30/20

50 Double Unders

15 Wall Balls, 30/20

2 minutes rest between rounds

Wednesday 2/24/16....#1. BACK SQUAT, #2. THRUSTERS, KTE, DUBS

STRENGTH: Back squat

EVERY 1:30 x3 = 5 reps @70%

EVERY 1:30 X3 = 3 REPS @80%

EVERY 1:30 X3 = 1 REP @90%

METCON: 4 ROUNDS FOR TIME

7 THRUSTERS

14 KTE

21 DUBS


THIS IS AN OPTION FROM HQ:

For time, working on the odd minutes, and resting on the even minutes:

100 chest-to-bar pull-ups

95-lb. push presses, 125 reps

95-lb. back squats, 150 reps

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.