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WOD – 2/17/2016

2/17/2016 Lift Deadlifts – 3 Rep Max Accessory Workout – WOD 3 Rounds For Time: 30 Double Unders 10 Shoulders to Overhead – 135/95

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WOD – 2/15/2016

2/15/2016 Lift Front Squat – 1 Rep Max Accessory Workout – WOD 8 Minute AMRAP: Power Cleans Pull Ups Reps Ascending by 2

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WOD – 2/11/2016

2/11/2016 Lift Deadlift – 5 Rep Max Accessory Workout – WOD 8 Minute AMRAP: 7 Wallballs 14 Box Jumps

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WOD – 2/10/2016

2/10/2016 Lift Snatch Complex 1 Snatch, 2 Overhead Squats Accessory Workout – WOD 10 Minute AMRAP: Snatches TTB Bar Over Burpees Ascending Reps – 3,6,9,12…

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WOD – 2/9/2016

2/9/2016 Lift Deadlift + Deadlift + Deadlift + Squat Clean (Heavy Single) Accessory Workout Double Under and Handstand Push Up Work WOD 10-9-8-7-6-5-4-3-2-1 Lv1, Handstand Push Ups Lv2, Handstand Push Ups and Strict 20 Double Unders

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WOD – 2/8/2016

2/8/2016 Lift Thruster and Pull Up Efficiency Accessory Workout 30 Back Extensions 60 Side Bends 1:00 Hollow Hold WOD Fran 21-15-9 Thrusters, 95/65 Pull Ups

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WOD – 2/4/2016

2/4/2016 Lift – Accessory Workout – WOD Skill Work and ROMWOD so you can be ready for ME Back Squats on Friday

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WOD – 2/3/2016

2/3/2016 Lift Back Squats – 6×2 at starting weight Accessory Workout 50 GHDs WOD 21-15-9 Deadlifts and Box Jumps Lv1-185/125, Lv2-225/140, 30/24 Inch Box

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WOD – 2/2/2016

2/2/2016 Lift Snatch Complex: Snatch Deadlift and Hang Snatches Accessory Workout Barbell Shrugs, 3×6 (Heavy) Pendlay Rows, 3×6 (Heavy) WOD Empty Barbell Thrusters

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WOD – 2/1/2016

2/1/2016 Lift Back Squats – 2×2 @ old PR Accessory Workout – WOD 10-8-6-4-2-4-6-8-10 Cleans and Burpees over the Bar Lv1 – (95/65), Lv2 (135/95)

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