Thursday  and Friday Final

Fight Gone Bad

Warm Up
15 Minutes of an activity

Bench 5×5
Pull Ups 3×15

WOD – Qualifier
21-15-9Push Press
Box Jumps
SDLHP
jump Rope
Ball Slam

Warm Up
1600m

Mats
Ladders
Plyo

WOD –
get on a board or get a good Work out

Warm Up
800m
20 Sit Ups
10 Push Ups
400m

2 Snatch Complex
Deadlift 5×5

WOD- 2012
12 Min AMRAP
20 Snatch 65/45
12 Box Jumps
Score is
rounds . snatch . Box jump Burpees

5.20.10 Would equal 5 Complete Rounds all 20 Snatch and 10 Burpees

Warm Up
3 Rounds
100/50 Jump Rope/double unders
400m Run

American Swings 3x20
Overhead Squat 5×5

WOD – Peter
20 Minute Thruster Progression
16kg/12kg Kettlebells
0r
65/45 olympic Bar

3 Rounds:
30 sec each
Plank
Rt Plank
Left Plank

Warm Up
2 Rounds:
10 Overhead Squats
5 Box Jumps
10 Push Ups
10 Pistols

Mats
Ladders
Tuck Jumps 5×10

WOD
10 Rounds:
100m Sprint
21 Air Squats

Warm Up
3 Rounds:
10 Pull Ups
10 Hang Cleans
10 Russian Swings
10 Air Squats

Ball Slams 3×20
Cleans 3×10

WOD – Michael
20 Minute Push Up
Progression

3×30 sec
Back Extensions
Knees to Elbows
Russian Twist

Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m

Snatch 5×5
Clean and Jerk 3×10

WOD – Larry
Lucky 7’s
7×1 Overhead Squat
7×1 Front Squat
7×1 Back Squat

Warm Up
1600m

Fitness Testing
Height
Weight
Bench
Standing Broad Jump
400
Medball Throw
Vertical Jump