Warm Up
4 Rounds:
10 Burpees
10 Box jumps
10 Sit Ups
10 Back Ext

(Half and Half) Split the class
Resistance Running x 6
Ladders

WOD
30 Minute AMRAP
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
400m
10 Box jumps
5 Hang Cleans

Press  and OHS 3×10

WOD – Valarie
50-40-30-20-10
Push Ups
Sit Ups
Air Squats

Warm Up
3 Rounds:
10 Hang Cleans
10 Pull Ups
20 Double Unders
10 American Swings

Mats
Ladders

Depth Broad Jumps  20

Sprints
20m Sprints
on the Minute
every Minute
for 30 Minutes

Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m

Thrusters 3×15
Front Squat 5×5

WOD – “Tiffany”
100 Snatch Pulls
100  Snatch
100 Snatch Press
100 Overhead Squats

3x30sec
Back Extensions
Knee Ups
Russian Twists

Warm Up
800m

WOD – “DC’s Fight Gone Bad (FGB)”
3 Rounds:
1min Push Press (65/45)
1min Box Jumps (24/20)
1min SDLHP (16/24)
1min Jump Rope (every 10 reps=1)
1min Ball Slams (20/12)

Notebook Check

Warm Up
1600m
Timed

Mats

WOD – “Qualifier”
21-15-9
Push Press
Box Jumps
SDLHP
Jump Rope (double the reps)
Ball Slams

Fight Gone Bad Education and Rules

Warm Up
2 Rounds:
400m
15 Push Ups
Gorilla / Crab Walk
20 Sit Ups

Snatch 5×5
American Swings 3×20

WOD “Susan”
100 Ball Slams for Time (20/12)

Grab a Black and Grey Ball
and a Green Ball
on your Way to class
(20/16)
Warm Up
5 Min AMRAP
5 Push Ups
10 Sit Ups
15 Air Squats

Burgener x 5
Push Press 5×5

WOD – Rebecca
21-15-9
Snatch Balance
Wall Balls
Ball Slams
Thrusters

Back Extensions 3×50

kate blood-marrow drive
Warm Up
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Ext

Mats
Ladders

Depth Jumps 1×50

WOD – Sprint and Squat
200m Sprint
50 Air Squats
200m Sprint
40 Air Squats
200m Sprint
30 Air Squat
200m Sprint
20 Air Squat
200m Sprint
10 Air Squats