Warm Up
3 Rounds:
15 Russian Swings
10 Pistols
5 Ninja Roll Ups
Clean and Jerk 3×10
Front Squat 5×5
WOD – KALSU
100 Thrusters 65/45
But
This is an on the minute every minute WOD
Each Minute will start with 5 Burpees
You will then finish the minute with Thrusters.
The WOD is over when 100 Thrusters is completed.
One may not start a round early.
Warm up
3 Rounds:
10 Box Jumps
10 Burpees
50 Double Unders
Plyo Boxes
Hurdles
WOD
5 Rounds:
300m Run
50 Push Ups
3×10
Toes To Bar/Knees to Elbows
Warm Up
2 Rounds:
10 Snatch
400m
10 Burpees
20 Sit Ups
Mats
Ladders
Split Jumps 5×5 for Height
WOD
20 Minutes
100m
21 Air Squats
21 Sit Ups
21 Push Ups
Warm Up
2 Rounds
20 Sit Ups
10 Air Squats
15 Burpees
Overhead Squats 5x5
American Swings 3×20
WOD – Dave
20 Minute Pull Up Progression
Protect your Hands!!!!
Warm Up
2 Rounds:
400m
10 Tuck Jump
Lunge ><
20 Sit Ups
Snatch Complex x 3
Push Press 5×5
WOD – Front Squat Bulgarian
Print Bulgarian Sheet (Find it on this Website)
Back Extensions 3 x25
Warm Up
2 Rounds:
20 Sit Ups
20 Air Squats
20 Russian Swings
20 Push Ups
Mats
Hurdles
Ladders
Plyo Boxes
WOD – Sprint
20 yards
on the minute every
minute for 20 Minutes
Warm Up
2 Rounds
10 DeadLift
Hand Ladders >
10 Russian Swings
15 Burpees
Clean and Jerk 3×15
Back Squat 5×5
WOD – Blair
Max Reps Push Press
115/65
or
135/95
Push Up Planks
3×30 sec
Warm Up
3 Rounds:
10 Snatch
10 KettleBell Pulls
20 Burpees
Mats
Ladders
Tuck Jumps 5×10
WOD
3 Rounds:
400m Run
50 Squats
Warm Up
2 Rounds:
10 Hang Cleans
10 Push Ups
10 SitUps
400m
Burgeners x 3Cleans 5×5
WOD – Allen
20 Minute
Air Squat Progression
Crossfit Del Campo 