WODS: February 2015

5 Rounds:
10 x Thruster (75/55)
15 x Push Up
10 x Box Jump (24/20)
*12 MIN CAP*

10 MIN AMRAP:
15 x Hang Power Clean (95/65)
15 x Burpee
30 x Air Squat

9-7-5
Overhead Squat (135/95)   [185/125]
Muscle Up
*6 MIN CAP*
*Sub Ring Dip for MU*
3 MIN REST
9-7-5:
Burpee Box Jump Over (24/20)   [30/24]
Toes 2 Bar
*4 MIN CAP*
*Post times for each workout*

7 Rounds:
7 x HSPU   [Strict]
9 x Front Squat (135/95)
30 x Double Under
*15 MIN CAP*
*Sub KB Press or Banded HSPU*

30-20-10: (of each movement)
Pull Up   [C2B]
Deadlift (155/105)   [185/125]
Wall Ball (20/14) 10ft   [12ft]
*12 MIN CAP*

10 MIN EMOM:
1 x Power Clean
1 x Hang Power Clean
3 x Front Squat
then:
10 MIN AMRAP:
5-10-15-20-25-30...:
Hand Release Burpee
Wall Ball (20/14) 12ft.

5 Rounds:
12 x Push Jerk (115/75)   [155/105]
15 x Box Jump (24/20)   [30/24]
12 x Pull Up   [C2B]

12 MIN AMRAP:
3-6-9-12-15-18-...:
Deadlift (225/155)
Toe 2 Bar
Wall Ball (20/14)

50 x Double Under
25 x Burpee Box Jump Over (24/20)
25 x Thruster (115/75)
25 x C2B Pull Up
50 x Double Under
25 x C2B Pull Up
25 x Thruster (115/75)
25 x Burpee Box Jump Over (24/20)
50 x Double Under
*18 MIN CAP*

5 Rounds:
15 x Toes 2 Bar
15 x Overhead Squat (95/65)
15 x Push Up
*14 MIN CAP*

12 MIN AMRAP:
9 x Box Jump (24/20)
6 x Deadlift (185/125)
3 x Ring Dip   [MU]

30 x Clean (135/95)
30 x Front Squat (135/95)
30 x Jerk (135/95)
*10 MIN CAP*

100 x Double Under
80 x Wall Ball (20/14) 10ft.
60 x Burpee
40 x Pull Up
20 x Hand Stand Push Up
*15 MIN CAP*

6 Rounds:
30 x Double Under
9 x Front Squat (75/55)
9 x Air Squat
9 x Bar Facing Burpee
*16 MIN CAP*

"Death By" Burpee Box Jump (30/24)
*12 MIN CAP*
then, For Time:
9-6-3
Deadlift (275/185)
Pull Up
9-6-3
Deadlift (255/165)
Chest 2 Bar Pull Up
9-6-3
Deadlift (225/155)
Bar Muscle Up
*7 MIN CAP*
***Go Fast! High Intensity!***

10 MIN AMRAP:
3-6-9-12-15-18-21-...
Push Jerk (135/95)
Toes 2 Bar

21-15-9
Squat Clean (135/95)
Ring Dip

10 MIN E30Sec
5 x Touch & Go Clean & Jerk
then
12 MIN AMRAP:
6 x Overhead Squat (115/75)
7 x Box Jump (24/20)
8 x Burpee