WOD 2-8-16

Strength

Warm: 4 rounds: 10 pushups, 10 situps, 10 shuttles, pec/lat

8×3 bench press (ecc), frog

5×4 hang clean, 6 bent over rows (ecc), 5 dislocates

6×8 front squats (ecc), 4 jumping lunges (each), wall squat

WOD 2-5-16

Work Capacity

Warm: 3 rounds: 10 situps, 10 walking lunges, 10 pushups, pigeon stretch

10-9-8-7-6-5-4-3-2-1: knees to elbows, cutis p’s (75/55), + 100′ farmers carry each round (70/53)

LB Complex

3 rounds: banded hip stretch, tricep stretch, banded shoulder stretch

WOD 2-4-16

Strength

Warm: 4 rounds: 10 deadlifts (95/75), 10 good mornings, 10 pushups, frog

8×3 deadlifts (ecc), pec/lat

6×5 weighted pull-ups (ecc), weighted dips (ecc), wall squat

6×5 man makers, 2 box jumps, lacrosse ball shoulder smash

WOD 2-2-16

Work Capacity

Warm: 3 rounds: 10 shuttles, 10 good mornings, 5 chin ups, pel/lat stretch

5 RFT: 5 pullups, 10 box overs (24/20), 10 pushups

-rest 2 min-

ETOT for 5 min: 10 kb swings (53/35) (Russian)

-rest 2 min-

AMRAP 5 min

1 quadzilla, 15 sec rest

(quadzilla= 3 lunges (each leg, 25/15), 3 jumping lunges (each, 25/15), 3 jumping lunges (no weight), 6 jumping squats)

4 Rounds: 10 weighted situps, 1:00 6 inch hold, 10 banded rotations (each), 10 fdbe

3 Rounds: 10 shoulder dislocates, pigeon stretch, frog stretch

WOD 2-1-16

Strength

Warm: 4 rounds: 10 hang cleans (45/35), 10 situps, 10 lunges, banded shoulder stretch

1 RM Power Clean

5×2 Power Cleans (85% 1 RM, paused), wall squat

6×5 Back Squat (ecc), 2 Broad Jumps, tricep stretch

6×8 DB Bench Press (ecc), 8 DB Delt Flies (ecc), hip flexor