Warm Up
10 Dead Lift
15 American Swings
10 Back Ext
>2 Footed Bounds
Snatch Complex x 2
Jerk 5×5
WOD – Isabel
30 Snatch
Warm Up
10 Dead Lift
15 American Swings
10 Back Ext
>2 Footed Bounds
Snatch Complex x 2
Jerk 5×5
WOD – Isabel
30 Snatch
Warm Up
2 Rounds:
7 OHS
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Snatch 3×5
WOD – Helen
3 Rounds:
21 American Swings (24/16)
12 Pull Ups (no band/black band)
Warm Up
50 Burpees
Mats
Ladders
Plyo
WOD
10 Rounds:
100m Run
21 Air Squats
Russian Twist 3×20
Warm Up
10 Burpees
5 Snatch
10 Russian Swings
Lunge with a Twist ><
Mats
Ladders
Depth Jumps 10×1
WOD
40m Sprints
on the Minute
Every Minute
for 20 minutes
Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups
Snatch Complex
Front Squat and Jerk 3×5
WOD – Grace
30 Clean and Jerk 115/65
Knees to Elbows or Toes to Bar 4×25
Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 OHS
Snatch Complex
Snatch Balance 3×10
WOD – Fran
21-15-9
Thrusters 65/45
Pull Ups no band/Black Band
3x30sec Plank in Push Up Position
Warm Up
5 Minute AMRAP
5 push ups
10 Air Squats
6 Split Jumps
Finish any Fitness tests
Get Something done
Warm Up
3 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
Plyo Boxes
WOD – Death by Burpees
5 Minutes Max Reps
Warm Up
1200m
Thrusters 3×15
Back Squat 5×5
WOD – Elizabeth
21-15-9 For Time
Cleans 105/95
Push Ups No knees/knees
3×30 Sec
Toes To Bar/Knees to Elbows
Back Extensions
Russian Twist
Warm Up
3 Rounds:
5 Wall Walks
10 Hang Cleans (Clean vs. Hang Clean)
15 Sit Ups
Mats / Ladders
WOD
20 min
How Many Rounds?
100m Sprint
21 Squats
21 Sit Ups
21 Push Ups