Warm Up
3 Rounds
MedBall Lunge and Twist ><
10 Burpees
10 Push Press
10 Hip Extensions
WATCH THE VIDEO
Falling Starts 20 Reps
Mats
Ladders
Split Jumps 5×5
WOD
40m Sprint
on the minute
every Minute
for 25 Minutes
Warm Up
3 Rounds
MedBall Lunge and Twist ><
10 Burpees
10 Push Press
10 Hip Extensions
WATCH THE VIDEO
Falling Starts 20 Reps
Mats
Ladders
Split Jumps 5×5
WOD
40m Sprint
on the minute
every Minute
for 25 Minutes
Warm Up
2 Rounds
10 Ball Push Ups
10 Push Press
10 Kettle Swings
10 Seated Rope Climbs
Thrusters 3×15
Clean 5×5
WOD – Paula
3 Rounds
21 Russian Swings
21 Push Ups
400m run
100 Sit Ups
Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 DeadLifts
20 Sit Ups
Mats
Ladders
Plyo
WOD
20 Min
Run 100
Jog 50
Walk 50
21 Push Ups
21 Sit Ups
21 Air Squats
Warm Up
2 Rounds
10 Ball Slams
20 Sit Ups
10 OHS
15 Russian Swings
Snatch Balance 3×5
Split Jerk 5×5
WOD Team Ophelia
200 Push Ups
150 Pull Up
Knees to Elbows 3×10
DC Challenge
Warm Up
400m
10 Box Jumps
Walking Lunge/Backwards
400m Sprint
American Swings 3×20
Front Squat 5×5
WOD – Nancy
5 Rounds
Overhead Squats 65/45
400m
Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400m
Mats
Ladders
Tuck Jumps 3×20
WOD
15 Rounds
100m
21 Air Squats
Warm Up
2 Rounds
10 Overhead Squats
400m
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Snatch 5×5
WOD – Melissa
5 Rounds
15 Thrusters 95/65
15 Pull Ups NB/BB
400m
Warm Up
800m
Snatch 5×5
BoxJumps 3×20
WOD – Tababta 2 Times
Push Ups 3 Min
Air Squats 4 Min
Warm Up
2 Rounds:
15 Box Jumps
15 Pull Ups
400m
American Swings 3×20
Push Press 5×5
WOD – Linda
10 rounds
Push Press 65/45
Cleans 115/65
Squats 135/95
111 666
222 777
333 888
444 999
555 10 10 10