WODS: February 2016

4 Rounds:
20 x thruster (95/65)
9 x bar muscle up
*12 MIN CAP*

20 MIN AMRAP:
25' Overhead Lunge (95/65)
8 x Bar Facing Burpee
25' Overhead Lunge (95/65)
8 x C2B Pull Up

5 Rounds:
15 x Overhead Squat (95/65)
15 x Bar Facing Burpee
*13 MIN CAP*

14 MIN AMRAP:
50 x Double Under
15 x Hang Clean (115/75)
15 x C2B Pull Up
*Then*
6 MIN to Establish 1rm Snatch

10 MIN AMRAP:
3-6-9-12-15-18-21...
Deadlift (135/95)
Box Jump (24/20

30-20-10
Snatch (75/55)
Thruster (75/55)
Toes to Bar
*12 MIN CAP*

50 x Deadlift (135/95)
400M Run
40 x Back Squat (135/95)
400M Run
30 x Front Squat (135/95)
400M Run
20 x Overhead Squat (135/95)
400M Run
10 x Thruster (135/95)
400M Run
*25 MIN CAP*
*Masters Rx {95/65}*

15 MIN AMRAP:
20 x Wall Ball (20/14)
15 x C2B Pull Up
10 x Hand Stand Push Up
*Sub Hand Release Push Up for HSPU*

21-18-15-12-9-6-3
Snatch (75/55)
Bar Facing Burpee
*12 MIN CAP*

For Time:
30 x Bear Complex (135/95)   [Heavier]
*Post Load & Time*

7 MIN AMRAP:
10 x Hang Clean (95/65)   [135/95]
30 x Double Under
1 MIN REST
7 MIN AMRAP:
7 x Deadlift (135/95)   [185/125]
14 x Box Jump (24/20)

15 MIN EMOM:
Squat Clean & Split Jerk
MIN
1-5: 3 Reps
6-10: 2 Reps
11-15: 1 Rep
then
3 Rounds
30 x Thruster (45/35)
30 x Push Up
*9 MIN CAP*

10 MIN AMRAP
3 x Muscle Up
15 x Wall Ball (20/14)
6 x Muscle Up
15 x Wall Ball
9 x Muscle Up
15 x Wall Ball
12 x Muscle Up
15 x Wall Ball
etc
*Sub Ring Dips for Muscle Ups*

20 MIN AMRAP:
9 x Power Snatch (135/95)   {95/65}
12 x Overhead Squat (135/95)   {95/65}
15 x C2B Pull Up   {Pull Up}

7 Rounds:
7 x Deadlift (225/155)   [275/185]   {185/125}
30 x Double Under
7 x Bar Facing Burpee

10 MIN EMOM
1 x Snatch
1 x Hang Snatch
3 x Overhead Squat
then
21-18-15-12-9-6-3
Box Jump (24/20)
Toes 2 Bar
*10 MIN CAP*

14 MIN AMRAP:
40 x Pull Up
40 x Back Squat (96/65)
30 x C2B Pull Up
30 x Front Squat (95/65)
20 x Bar Muscle Up
20 x Overhead Squat (95/65)
*5 x Burpee Penalty Every Time You Come Off Pull Up Bar or Drop Barbell*

5 Rounds:
15 x Snatch (75/55)   {55/35}
15 x Box Jump (24/20)   {20/16}
15 x Bar Facing Burpee
*15 MIN CAP*

10 MIN AMRAP:
3 x Clean & Jerk (185/125)   {135/95}
30 x Double Under

21-15-9
Deadlift (225/155)   {155/105}
Overhead Squat (135/95)   {95/65}
*9 MIN CAP*

12 MIN AMRAP:
10 x Shoulder to Overhead (135/95)
10 x Burpee
10 x Toes 2 Bar