Warm Up
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders

Depth Jumps 5×10

WOD
100m Sprint
50 Air Squats
100m Sprint
40 Air Squats
100m Sprint
30 Air Squats
100m
20 Air Squats
100m
10 Air Squats

Warm Up
1200m

Standing Dead Lift High Pull (SDLHP) 3×10
Fight Gone Bad Explanation

WOD – Qualifier
21-15-9
Push Press 65/45
Box Jumps 24″/20″
SDLHP 24/20
Ball Slams 20/12
Jump Rope *add a zero to the above numbers

Warm Up
25 Burpees
300m Sprint
High Knee Pulls
Lunge

Hang Clean and Jerk 3×15
Back Squat 5×5

WOD – Quinn
3 Rounds
400m
50 Sit Ups
50 Back Extensions

Warm Up
3 Rounds
Lunge and Twist
10 Burpees
10 Push Press
10 Back Extensions

Mats
Ladders
Split Jumps 5×10

WOD
25 Minutes
40 yard Sprints
on the minute
every Minute

Warm Up
2 Rounds:
10 Ball Push Ups
10 Push Ups
10 Russian Swings
10 Seated Rope Climbs

Thrusters 3×15
Cleans 5×5

WOD – Paula
3 Rounds
21 Russian Swings 24/20
21 Push Ups
400m Run

Warm Up
2 Rounds
10 Wall Balls
20 Sit Ups
10 OHS
15 Russian Swings

Snatch Balance 3×5
Split Jerk 5×5

WOD – Ophelia (Team)
150-120-90-60-30
Push Ups
Pull Ups

Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 DeadLifts
20 Sit Ups

Mats
Ladders

WOD
20 Min
Run 100yds
Jog 50 Yards
Walk 50 Yards
21 Push Ups
21 Sit Ups
21 Air Squats

Warm Up
15 Burpees
10 Box jumps
Walking Lunge
Walking Lunge Backwards
15 Burpees

Russian Swing 3×15
Front Squat 4×5

WOD – Nancy
5 Rounds
15 OHS 65/45
400m

Warm Up
21-15-9
Hang Clean
Sit Up
Push Up
400m between each round

Mats
Ladders
Tuck Jumps 5×10

WOD
15 Rounds:
100m Sprint
21 Air Squats

Warm Up
2 Rounds:
10 OHS
400m
10 Pull Ups
20 Sit ups

Snatch 5×5
Thrusters 3×20

WOD- Melissa
5 Rounds:
15 Thrusters 95/65
15 Pull Ups
400m Run

thrusters