Monday, March 1st 10-10-10-10 Deadlift & Bench Press Then… 100 Double Unders 90 Situps 80 Walking Lunge Steps 70 Rope High Pulls 60 Kettlebell Swings (M-1.5/W-1 pood) 50 Pullups 40 Jump Squats 30 Burpees 20 Clean & Jerk (M-115/W-65) 10 Stair Runs
Sunday, February 28th 6-6-6-6 Squat Cleans & Handstand Pushups Then… 5- 135lb Split Jerks 10- Ring Pullups 15- Ring Dips 20- K2E’s 250 meter Row 5 rounds for time.
Saturday, February 27th Rest Day.
Friday, February 26th 100 Double Unders for time. Then… 1:1 minute work to rest ratio on Rower for 4000 meters. (Row as hard as possible for 1 minute followed by 1 minute of slow, recovery rowing).
Thursday, February 25th 8-8-8-8 Back Squat and Shoulder Press Then… (Wearing 20lb Weight Vest) 10-Squat Jump to Pullup (8.5 ft bar if possible) 15-Ring Pushups 20-GHD Situps 25-Back Extensions 3 rounds for time.
Wednesday, February 24th Power Snatch: Pyramid up to a 1 rep max. 5 sets of Max Double Unders. 15 minutes AMRAP: 5- Overhead Squats (135lb Men/ 95lb Women) 10- Kettlebell Swings (88lb Men/ 62lb Women) 15- Ring Rows
Tuesday, February 23rd Rest Day.
Monday, February 22nd 5-5-5-5-5 Deadlift & Bench Press Rest, then… 30-20-10 reps each: Pullups, 24″ Box Jumps, & Wall Balls.
Sunday, February 21st Max Weight Overhead in 10 minutes. Rest, then… 20- 95lb Thrusters 20- 95lb SDHP’s 20- 95lb Push Jerks 20- 95lb Overhead Squats 20- 95lb Front Squats Do 4 burpees at the start of every minute while performing this wod. (Wod’s from CrossFit Games site)
Saturday, February 20th 1000m Row, 1 Mile Run, 1000 ft Versa Climber, & 1 mile Air Dyne Bike for time.
