Warm Up  – Grab a black and greyball on your way to class
3 Rounds
<>Medball Lunge and Twist
10 Burpees
10 Push Up
10 Back Ext

Mats
Ladders

Split Jumps 5×5

WOD -Sprint
40 Meter Sprints
EMOM for 25 Minutes

Warm Up – Grab 1 Green Slam Ball per group on way to class
3 Rounds:
10 Ball Push Ups
10 Push Press
10 American Swings

Clean 5×5
Thrusters 3×15

WOD – “Paula”
3 Rounds:
21 Russian Swings (24/20)
21 Push Ups
400m

100 Sit Ups

Warm Up
2 Rounds:
10 Burpees
10 Box Jumps
10 Deadlifts
20 Sit Ups

Ladders

WOD – “Nancy”
5 Rounds:
15 OHS
400m

Warm Up
400m
5 Box Jumps
Walking Lunge/Backwards
400m Sprint

Front Squat 5×5
American Swings 3×20

WOD –Out To Field
20 Minute AMRAP
Run 100yds
Jog Back 50 yds
Walk Back 50yds
21 Push Ups
21 Sit Ups
21 Air Squats

Warm Up
2 Rounds:
10 Wall Balls
10 Sit Ups
10 OHS
5 American Swings

Jerk 5×5
Snatch Balance x 3

WOD – “Yolanda”
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups

MidLine
5x30sec
Planks

Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400 between each round

Mats
Ladders

Tuck Jumps 5×10

WOD
15 Rounds:
100m Sprints
21 Air Squts

Warm Up
2 Rounds:
10 OHS
400m
10 Pull Ups
20 Sit Ups

Snatch 5×5
Thrusters 3×20

WOD – “Melissa”
5 Rounds:
15 Bench Press (Kettlebells)
15 Pull Ups
400m

Warm Up
800m

Snatch 5×5
Box Jumps 3×20

WOD “Tabata 2 Times”
20 Seconds On 10 seconds Off
Push Ups 3 Minutes
Air Squat 4 Minutes

Warm Up
2 Rounds:
15 Box Jumps
15 Pull Ups
400m

American Swings 3×20
Push Press 5×5

WOD – Linda
10x10x1
Push Press
Cleans
Front Squats
*First Round is 10-10-10
Second Round is 9-9-9
Third Round is 8-8-8
all the way down to 1-1-1
Each person in the group will go through one round before moving toward next.
Goup of 3 Example:
10-10-10
10-10-10
10-10-10
9-9-9
9-9-9
9-9-9
8-8-8
8-8-8
8-8-8