Everyone needs a Dynamax  ball
Warm Up
1600m

Bench Press 5×5
Wall Balls 3×20

WOD – Sally Up
Squats

Thank Ciera Lathe if you like this WOD
Thank Ciera Lathe if you don’t like this WOD

Warm Up
21-15-9
Hang Clean
Sit Ups
Push Up
400m (after each of the Rounds…..yes that would be 3  400’s)

Mats
Ladders
Tuck Jumps 5×10

WOD
15 Rounds:
100m Sprint
21 Push Ups

Warm Up
400m
15 Box Jumps
Walking Lunge
Backwards Lunge
400m

American Swings 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds:
15 OHS
400m

Swimin!

You in ?
Can you hold your Breath for 6:00?

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

Thrusters 3×20
Snatch 5×5

WOD – Melissa
5 Rounds:
15 Push Ups
15 Thrusters
15 Pull Ups
400m Run

3 Rounds:
20 Back Extensions
20 Knees to Elbows
20 Russian Twists

Movie Day
Report Directly to the ACC as you would another regular class.
(No Dress) You will be marked Tardy accordingly.
Be prepared to take notes for a “Movie Review and Reflection”
Review and Reflection
Due Friday the 25th.
2-3 pages Double Spaced

Warm Up
800m

Snatch 5×5
Box Jump 3×20

WOD – Tabata 2 Times

Push Ups 3min
Air Squats 2min

Practice Hand Stand Push Ups (HSPU) Outside

Bring your Bathing Suit

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

American Swings 3×20
Push Press 5×5

WOD – Linda
10-1
Push Press
Cleans
Squats
10-10-10
9-9-9
8-8-8
etc

Toes To Bar 3×20

Warm Up
800m Run
10 Pull Ups
Push Up AMRAP

Mats
Ladders

Falling Starts x30
Split Jumps 5×5

WOD
3 Rounds:
400m
25 Air Squats
25 Sit Ups