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20 Feb 2014

022114

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1. “Fran” 21-15-9
Thruster, 95/65
Pull ups

2a. Box jumps – 4 x 10 unbroken (game standards)
2b. Toe 2 bar – 4 x max unbroken

19 Feb 2014

022014

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1. Back Squat – 7 x 1 (straight sets)

2. 15 rope climbs

18 Feb 2014

021914

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1. 10 Rounds for time
10 Deadlift, 135/95
8 Hang power clean (from knees), 135/95
6 Shoulder to overhead, 135/95

2. Accumulate 200′ of Overhead walking lunges – 115/75

17 Feb 2014

021814

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1. AMRAP 7
80 Double unders
50 Calorie row
30 Overhead swings, 24kg/16kg
20 Pull ups

2. Accumulate 15 minutes of muscle up practice

16 Feb 2014

021714

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1. AMRAP 12

10 Pull ups
8 Overhead squats, 95/65
6 Over the bar burpees

2. L-sit holds – 8 x max holds (don’t hold more than 20 seconds)

16 Feb 2014

021614

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1. Deadlift – 5 x 2

2a. Handstand Holds – accumulate 5 minutes in a hold
2b. Toe 2 bar – unbroken sets

(Accumulate 5 minutes in a handstand. Each time you come down from the handstand position, perform an unbroken set of toe 2 bar. Post your best and worst linked sets to comments.)

13 Feb 2014

021414

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1. Reps of 21-15-9 for time

Sumo deadlift high pull, 95/65
Burpees to a 45# plate
Handstand walk (20-14-10)

2a. Strict pull ups – 3×5 AHAP
2b. Strict dips – 3×5 AHAP

12 Feb 2014

021314

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1. “Malleolo”
15-12-9
Squat clean, 185/125
Push jerk, 185/125

2. Tabata L-sits

12 Feb 2014

021214

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1. “Randy”
Complete 75 reps for time

Power Snatch, 75/55

2. Bench Press – 5×3 (straight sets)

10 Feb 2014

021114

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1. 3 rounds each for time

Row 500m
rest 1:00 between each round

2. 5 rounds for time
10 Box jumps, 20″
10 Pull ups


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