WODs

050417

Warm Up
3 Rounds
10 Pistols
10 Strict Press
Lunge/Backwards
15 Russian Swings

Mats
Ladders
Split Jumps 5×6

WOD
3 Rounds
400m
25 Air Squat
25 Sit Ups

050317

Warm Up
3 Rounds:
Bear Crawl/Crab
10 Dead Lift
400m

Ball Slams 3×20
Front Squat 5×5

WOD – Kevin
Russian Swings
Max Reps 24/16

Superman 5×30

WODs

Warm Up
3 Rounds:
Lunge/High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP

Mats
Ladders
Plyo

WOD Sprint Progression
10m on Min 1
20m on Min 2
30m on Min 3
40m on Min 4
up To
100m on Min 10

WODs

Warm Up
2 Rounds:
20 Sit Ups
10 2 Foot Bounds
10 Pull Ups
10 Dead Lifts

American Swings 3×20
Snatch 5×5

WOD – James
20 Minute Progression
Box jumps