120115

Warm Up
3 Rounds:
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/High Knee Pull

Ladders
3×20 Box Jumps
Find Front Squat Max

WOD –
10 Rounds
100m Sprint 21 Air Squats

 

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113015

Sometime today please weigh in and log in…….Welcome back!

Warm Up
2 Rounds:
5 Front Squats
lunge/backwards
10 Sit Ups
6 Directional Split Jumps

Mats
Ladders
Plyo

WOD – Sprint
40 Meter Sprint
on the minute
every minute
for 20 minutes

111815

 

Warm Up
3 Rounds:
400m
10 Cleans
10 Split Jumps
Army / Crab

Ball Slam 3×20
OHS 5×5

WOD – Greg
20 Minute Push Up Progression

Knees to Elbows 4×25

                        ******Bring Bulgarian sheet to class today*****

111715

Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups
10 Air Squats

Russian Swing 3×20
Split Jerk 5×5

WOD – Frank
“Lucky 7’s”
7×1 Strict Press
7×1 Push Press
7×1 Split Jerk
Athlete will add weight to each single set throughout the
WOD.  21 Repetition Total.  Careful where you start.

111615

Warm Up
3 Rounds:
15 American Swings
10 Pistols
20 Sit Ups
5 Ninja Roll Ups

Clean and Jerk 3×15
Front Squat 5×5

WOD – KALSU
On the minute
Every Minute
Until 100 Thrusters are completed

Start each minute with 5 Burpees
Complete the minute with Thrusters
Go until you complete 100 Thrusters
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