111616

Warm Up
3 rounds
10 Push Ups
10 Clean Pulls
5 Pull Strict Pull Ups (band ok)
10 Air Squats

American Swings 3×20
Split jerk 5×5 (Form Grade For the week)

WOD – Frank Lucky 7’s
7×1 Strict Press
7×1 Push Press
7×1 Split Jerk
Increase the load each rep from 1-21

3×30 sec
Plank in a push up position

 

111416

Warm Up
3 Rounds
400m
5 Ninja Roll Ups
15 Push Ups
10 Air Squats

3×20 Russian Swings

WOD – KALSU
*On the Minute every minute
*Until complete
*5 Burpees to start the minute
*Finish the minute with Thrusters
*Workout is complete when Athlete finishes 100 Thrusters
*All Students need a bar