2/15 WOD Feb 14, 20231 min read10 Rounds - Not for time 300 Meter Row 20 Mountain Climbers 9 Push-ups 6 Jump Squats 3 Burpee Pull-ups Then 8 Minute Ladders 3, 6, 9, 12, 15...Barbell Push Press Barbell Row
Tuesday 08/25/26Warm-Up — 3 Rounds :30 easy bike 10 band pull-aparts 8 scapular push-ups 10 banded external rotations 8 light DB floor presses Then: 10 empty-bar bench 5 moderate bench Strength — Bench Press 5 × 5 @
Monday 08/24/26Warm-Up — 2 Rounds 100 easy jog 10 alternating scoop the sand 12 glute bridges 8 bird dogs/side 10 PVC good mornings Barbell Prep — 2 Rounds 8 empty-bar RDLs 5 tempo deadlifts — 3 sec down Strength —
Friday 08/21/26Warm-Up —2 rounds 200m jog 12 med-ball chest passes 10 reverse lunges 8 Bird 10 light KB/DB deadlift Strength — 4 Rounds 5 DB Ground-to-Shoulder :30 Wall Sit with 10lb plate arms extended :30 Dead
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