Monday, February 28

Warm-up
100 Double Unders
Top Mobility
Bottom Mobility
10 Ninja Mobility
45m Walking Lunge
25 Wallball
25 KBS
25 KB Sumo Deadlift Highpulls
25 Squats
WOD
21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat

Thursday, February 24

Warm-up
20 Wallball
20 Double Unders
15 Wallball
15 Double Unders
10 Wallball
10 Double Unders
50 Hollow Rocks
WOD
For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Wednesday, February 16

Warm-up
Medicine Ball Run 200m
Run 400m
10 Squats
10 Jump Squats
10 Russian Lunge/PS
10 Jump Squats
Run 400m
15 Bearsquat Push-ups
WOD
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Wednesday, February 9

Warm-up
100 Double Unders
Top Mobility
Bottom Mobility
10 Ninja Mobility
10 Scorpion Stretch
x3 :30 Handstand Hold
10 Ball Slams
10 Squat Jumps
WOD
“Ledesma”
Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps