1600 SW 17th Ave
Ocala, FL 34471

Month

February 2014

2/28/14

Workout 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 15 power snatch 75/55 Take as much additional warmup time as necessary, you are signed up for the open make sure you have a rep counter
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2/26/14

Strength Push Press 3-3-3-3-3 WOD 2 rounds 2 min ME shoulder 2 OH (RX 95/65, SX 75/55) DO NOT GO HEAVIER 2 min ME Dubs 2 min ME burpees
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2/25/14

Skill Rope Climbs WOD 12 Min AMRAP 6 OHSQ RX+ 135/95, RX 115/85, SX 95/65 12 Lateral bar hops 1 Rope Climb
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2/24/14

Strength Deadlift Warm up 40%, 50%, 60% all x5 (off of 90% 1rm) Working 65% x 5, 75% x 5, 85% x 5+ this will be the last wendler cycle for deadlift WOD 21-15-9 Deadlift RX+ 225/155, RX 185/135, SX 155/105 Box Jump 24/20 (all levels) (this is a anaerobic workout, go all out weight...
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2/21/14

Skill KB Snatch (Russian) WOD 12 Min AMRAP 10 KB Snatch R 53/35 3 KB OHSQ R 10 KB Snatch L 53/35 3 KB OHSQ L    
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2/20/14

Skill Double Proficiency Shoulder 2 Overhead Proficiency WOD 10 min EMOM 15 Dubs (RX+ unbroken, RX anyhow, SX may sub 30 Singles) ME S-2-OH (RX+ 135/95, RX 95/65, SX 75/55) Score is total number of S2OH Dubs are a buy in each min
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2/19/14

Skill Pistols WOD 20-18-16-14-12-10-8-6-4-2 Alternating Pistols RX+ and RX, SX ay scale pistols 1-2-3-4-5-6-7-8-9-10 Burpee Box Jumps RX+ 30/24, RX 24/20, SX 24/20
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2/18/14

Skill Toe-2-Bar WOD 3 Rounds 15 T-2-B (RX+ and RX, SX may scale) 15 Deadlift (RX+ 225/155, RX 185/135, SX 135/95) run 1 lap
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2/17/2014

Wendler Deadlift 40% x 5, 50% x 5, 60% x 5 75% x 5, 85% x 3, 95% x 1+ (%’s off of 90% of 1RM) WOD 7 Min AMRAP 20 Dubs (RX+ UB, RX Dubs, SX may sub singles) 4 Thrusters (RX+ 165/115, RX 135/95, SX 95/65)
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2/14/14

Skill/Strength Squat Snatch WOD 1 Min ME squat snatch 75/55 1 Min Rest 1 Min ME squat snatch 75/55 1 Min Rest 2 Min ME Squat Snatch 95/65 1 Min Rest 2 Min ME Squat Snatch 95/65 1 Min Rest 3 Min ME Squat Snatch 135/95 (rx athletes will priority on weight selection, Males will have...
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