Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

Burgener x 5
Push Press 5x

WOD Rebecca
21-15-9
Snatch Balance 65/45
Wall Ball 20/16
Ball Slam 20/16
KB Thrusters 20/16

GH Raises 3×25

Warm Up
3 Rounds:
10 Hang Clean
10 Pull Ups
20 Double Unders
10 Russian Swings

Mats
Ladders
Depth Broad Jumps x 30

20 Yard Sprints
on the minute every minute
30 Minutes

Warm Up
2 Rounds:
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Ext

Mats
Ladders
Plyo Boxes

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

Warm Up
1600m

Choice 3×15 (Multi-joint Movement)
Choice 5×5

WOD – Yolanda
Buy in – 25 Box Jumps
21-15-9
Push Up
Pull Ups (no band /black band)
Air Squats (Butt to Ball)
Cash Out – 25 Box Jumps

Warm Up
25 Burpees
300m Sprint
High Knee Pulls/Lunge

Hang Clean and Jerk 3×15
Back Squat 5×5

WOD – Quinn
3 Rounds:
400m Run
50 Sit Ups
50 Back extensions
*Use GHD if Available

Hollow Rock 3×30 Sec

Warm Up
3 Rounds:
Lunge and Twist ><
10 Burpees
10 Push Press
10 Hip Extensions (GHD?)

Falling Start x 10

Mats
Ladders
Split Jumps 3×10

WOD
20 Minutes
40m Sprints on the Minute Every Minute

Warm Up
2 Rounds:
10 Ball Push Ups
10 Push Press
10 American Swings

Thrusters 3×15
Clean 5×5

WOD -Paula
3 Rounds:
21 Russian Swings (24kg/20kg)
21 Push Ups (no knees/knees)
400m Run

100 Sit Ups
or 3×25 GHD Sit Ups

Warm Up
2 Rounds:
10 Wall Balls
20 Sit Ups
10 OHS
10 Russian Swings

Snatch Balance x 3

Split Jerk 5×5

WOD – Team Ophelia
200 Push Ups
200 Pull Ups

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

Mats
Ladders
Plyo

WOD
Run 100m
Jog Back 50m
Walk Back 50m
21 Push Ups
21 Sit Ups
21 Air Squats

Warm Up
2 Rounds
400m
5 Box Jumps
Walking Lunge/Backwards
100m

American Swings 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds
15 Overhead Squats
400m

Sit up Tabata
6 Minutes