Warm Up
3 Rounds
Burgner
15 Sit Ups
15 Box Jumps
15 Push Ups

Mats
Ladders
12 Lateral Depth Jumps

WOD
40m Sprints
on the minute
every minute
30 Minutes

Warm Up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

Russian Swings 3×10
Push Press 3×5

WOD Xiong
10 Snatch
20 Cleans
30 Push Press
40 Back Squats
50 Clean Pulls
60 Box Jumps
70 Tricep Dips
80 Push Ups
90 Air Squats
100 Sit Ups

Warm Up
3 Rounds
Gorilla/Crab
400
10 Box Jumps
5 Hang cleans

Push Press 5×5
Cleans 3×10

WOD – Valerie
50-40-30-20-10
Push Ups
Sit Ups
Air Squats
Pull Ups

Warm Up
3 Rounds
10 Front Squats
400m
20 Sit Ups
10 Burpees

American Swings 3×20
Split Jerk 5×5

WOD – Ursula
75 Clean and Jerks 95/65

Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m

Thrusters 3×15
Front Squat 5×5

WOD – Tiffany
100
Snatch Pull
Hang Snatch
Snatch Press
Overhead Squat

3×30 Sec
Back Extensions
Knees to Elbows
Russian Twist

Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Clean
5 Pull Ups

Mats
Ladders
Tuck Jumps 3×10

WOD
5 Rounds
300m Run
50 Push Ups

You May wear anything school appropriate
to the final.  Dress comfortable and
dress for a great workout!

Warm Up
800m

WOD – Fight Gone Bad
3 Rounds
1min Push Press 65/45
1min Box jumps 24″/20
1 min SDLHP 24/20
1 min Ball Slams 20/12
1 min Jump Rope (every 10 revolutions = 1 rep)
1 min Rest

300 Reps Total =5pts (10%of your grade
The way you find your 1-5 score is by using the following math
Your Score/300×5= 1-5 score
Log your score on the board and do your Math for Ms. Marx and tell her your score
Your Group will be picked for you.  Don’t Argue!  Get it Done.  Try to no rep your partner.  Have Fun!!

Warm Up
1200m

Choice 5×5
Choice 3×10

WOD
21-15-9
Pick 4 Exercises

NO HEAVY LIFTING