Day 13
Warm Up
2 Rounds
7 OverHead Squats
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Snatch 5×5
WOD
3 Rounds
400m
21 American Swings 12/24
12 Pull Ups BB/NB
MedBall Lunge and Twist
3 Lengths
013026
Day 12
Warm Up
2 Rounds
10 Burpees
5 Snatch
10 American Swings
Lunge/Twist
Mats
Ladders
Depth Jumps 10
WOD
40 yd Sprint
20 Minute
On the Minute
Every Minute
For 20 minutes
012926
Day 11
Warm Up
2 Rounds
400m
10 Hang Clean
10 Pull Ups
Thrusters
3×5
Deadlift
5×5
WOD
Grace
30 Clean and Jerks
For Time
65/115
Knees to Elbow
4×20
012826
Day 10
Warm Up
Lunge/Backwards
10 Box Jumps
10 Overhead Squats
Snatch Balance
3×10
Push Press
5×5
WOD
Fran
21-15-9
Thrusters 45/65
Pull Ups BB/NB
Plank
3×30 sec
012726
Day 9
Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD
Death by Burpees
5 Min Max Reps
012626
Day 8
Warm Up
1200m
Thrusters
3×10
Back Squat
5×5
WOD
12 15 9
Cleans 65/95
Box Dips
3x30sec
Back extensions
knee Ups
Russian Twists
012326
Day 7
Warm Up
3 Rounds
5 Wall Walks
10 Hang Cleans
15 Sit Ups
Mats
Ladders
Split Jumps
5×5
WOD
20 Min
100m Sprint
21 Air Squats
21 sit Ups
21 Push Ups
012226
Day 6
Warm Up
3 Rounds
400m
15 Air Squats
10 Back Extensions
Heel to Heel
Clean 5×5
WOD
21 15 9
WOD
Clean Pulls 95/135
Push Press 75/115
Seated Twist 3 x 30sec
012126
Day 5
Warm Up
3 Rounds
10 DeadLift
20 Sit Ups
10 Box jumps
Russian Swings
3×20
Snatch
5×5
WOD
20 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Back Extensions 3×30
012026
Day 4
Warm Up
3 Rounds
100 Jump Rope
Lunge Backwards
Lunge
5 Front Squat
1 Burgener
DeadLift
3×10
Educate
Mats
Ladders
WOD
20 yd Sprints
On the minute
Every minute
For 20 minute
Crossfit Del Campo 