Warm up
Get Loose
7 minutes
Senior Finals
2 Groups
Fight Gone Bad
Warm up
Get Loose
7 minutes
Senior Finals
2 Groups
Fight Gone Bad
Active Rest Day
Dress Down come to class
Warm Up
800m
WOD Qualifier
21-15-9
Push Press
Box jumps
SDLHP
Jump Rope (add a zero to the 21-15-9)
Ball Slams
Free Day
Finish Paper Work
Warm Up
5 minute AMRAP
10 Push Press
10 Burpees
10 Sit Ups
10 Air Squats
Snatch 5×5
Fitness Testing
Finish
Log in all Scores
Fill out and finish
Personal Performance Profile
(I will have them)
Warm Up
2 Rounds:
Burgener
5 Strict Pull Ups
20 Burpees
5 Ninja Roll Ups
Front Squat 5×5
Fitness Testing
Bench
Kneeling Medball Throw
Warm Up
2 Rounds:
400m
Snatch Complex
10 Burpees
15 Perfect Push Ups
Choice 5×5
Fitness Testing
Height
Weight
Vertical Jump
400m
Warm Up
2 Rounds
10 DeadBugs (5 sec each)
5 Strict Pull Ups
10 Hang Cleans
10 Box Jumps
Overhead Squats 5×5
Choice 3×20
WOD – 2012
Group 2
Warm Up
800m
20 Sit Ups
10 Push Ups
400m
2 Snatch Complex
Dead Lift 5×5
WOD -“2012”
12 Min AMRAP
20 Snatch 65/45
12 Box Jump Burpees 24/20
Score
Full Rounds – Snatch – Box Jumps
Warm Up
2 Rounds:
10 Ninja Roll Ups
20 Box Jumps Burpees
Snatch 3×10
Cleans 5×5
WOD -Steve
20 Minute Progression
Russian Swings 24/16