12222316

Thursday  and Friday Final

Fight Gone Bad

Advertisements

122116

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

121916

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

121516

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