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