February 14-20

Monday
“Ledesma”
As many rounds as possible in 20 minutes:
5 Parallette Handstand Pushups
10 Toes-through-Rings
15 Medicine Ball Cleans (20/14)

*Post rounds and depth of handstand pushups, above or below parallettes.

Tuesday
For time:
Run 5K

Wednesday
Clean & Jerk
1-1-1-1-1-1-1

As many rounds as possible in 15 minutes:
15 Chest-to-Bar Pull-ups
Ring L-Sits, 30 seconds

Thursday
“Wittman”
7 rounds for time:
15 Kettlebell Swings (53/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20”)

Friday
5 rounds:
5 Deadlifts
5 Hang Cleans
5 Push Presses
5 Squats

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

Saturday
As a team, for time:
Each team member runs a 100 meter leg, passing a baton
The final leg runner runs his 100 meters, then runs a full lap, picking up his team members as he goes
Once all collected, the team completes another 400 meter lap from the original start point, together
First team finishing the run gets the pick of the work areas along the side of the track. then only two members at a time work, doing the following:
250 Kettlebell Swings (53/35)
500 Double-unders
When all reps are completed, the team runs together around the track in the same lane and direction on the track to the pull-up stations, where one at a time, they complete a team total of 125 pull-ups. The clock stops when the final rep is done.

Sunday
Rest Day

Team Capstone Competitors

WOD 1
Garrett Poole
Chad Greenfield
Sarah McClendon
Kate Colvin

WOD 2
Steven Willis
Chad Greenfield
Sarah McClendon
Meghan Oldham

WOD 3
Garrett Poole
Steven Willis
Kate Colvin
Meghan Oldham

Warm-ups
WOD 1ers: Uneven Carry 250 meters
WOD 2ers: 100+ Double-Unders and/or 50 heavy kettlebell swings
WOD 3ers: 50 Burpees for time

*Rather than our long warm-ups, just focus on the competition for the next couple of weeks. Alternate warm-ups day to day. Work on additional weaknesses as needed.

February 7-13

Monday
Main Site
For time:
50 Box Jumps (20")
5 Rope Climbs
50 Kettlebell Swings (53/35)
50 Abmat Sit-ups
50 Hang Power Cleans (95/65)
Run 800 meters
50 Abmat Supermans

Capstone
For time:
150 Burpees

Tuesday
Main Site
For time:
21 Deadlifts (225/155)
Run 400 meters
18 Deadlifts (225/155)
Run 400 meters
15 Deadlifts (225/155)
Run 400 meters
12 Deadlifts (225/155)
Run 400 meters

Capstone
21-18-15-12 for time:
Overhead Squat (95/65)
Pull-ups

Wednesday
Rest

Thursday
Main Site
Overhead Squat
1-1-1-1-1-1-1

Snatch Balance
3-3-3-3-3

Friday
Main Site
For time:
100 Burpee Pull-ups

"Karen"
For time:
150 Wallball Shots (20/14)

Capstone (optional)
3 rounds for time:
10 Hang Power Clean (135/95)
50 Double-unders

Saturday
Main Site
For time:
15 Thrusters (135/95)
15 Weighted Pull-ups (35/18)
21 Thrusters (95/65)
21 Weighted Pull-ups (18/9)
36 Thrusters (65/45)
36 Pull-ups

Sunday
Rest

Team Capstone Event Placement

WOD 1
Sarah McClendon
Kate Colvin
Meghan Oldham
Chad Greenfield

WOD 2
Steven Willis
Garrett Poole
Chad Greenfield
Sarah McClendon

WOD 3
Steven Willis
Garrett Poole
Kate Colvin
Meghan Oldham

I got the "OK" from everyone for this set-up. Two events per athlete so that everyone gets a fair shot, plus good experience for much bigger competitions down the road. WOD 1: Much lighter weights for our already strong girls (proven today) than the weight for the men. WOD 2: Least amount of relative weights (i.e. running and pull-ups). WOD 3: Required to have 2 men and 2 women.