Week of FEBRUARY 23-28, 2015

Monday
Squat (see strength cycle below)

12 Minute AMRAP:
20 V-Ups
10 Lateral Burpees Over Bar
5 Thrusters 135/85#
*Rx+=Thrusters @ 165/105#

Tuesday
Bench Press (see strength cycle below)
*Pause the 1st rep of every set on the chest for a 1 second hold then touch and go the remaining reps.

For Time:
30 Med Ball Cleans 20/14#
30 Ring Dips
30 Med Ball Cleans 20/14#
30 Chest 2 Bar Pull Ups
30 Med Ball Cleans 20/14#
30 Push Ups
30 Med Ball Cleans 20/14#
*Med Ball Cleans are Full Squat
*Athlete must completely stand up with Med Ball
*Must go in order for this WOD
*Share rings if needed
*No banded ring dips.  Perform feet elevated paralette dips as modification or Matador Dips on Monster rack

Wednesday 
3 Rounds For Time:
10 Wall Climbs
50 Lunge Steps (25 each leg)
150 Double Unders
*Modification for Double Unders will be Tuck Jumps

Thursday
Deadlift (see strength cycle below)
*Deadlifts are always reset after every rep
*Of course we NEVER drop the bar

"IBC Shoulder 2 OH"
For Time:
1 x 90%
10 x 75%
1 x 90%
20 x 65%
1 x 90%
30 x 55%
*Any way over head, but must finish in full locked out overhead with feet together
*Athlete must change their own weight
*Racks may be used (up to 8 person heats)
*Use bumpers as much as possible
*Dropping barbell to ground will be a "no rep" and must be repeated
*Break sets up as needed
*20 minute time cap


Friday 
CrossFit Open WOD 15.1
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Strength Program
5 Rep Wave

5 x 5 x 70%
*We will be using 100% of your 1RM as the training weight