Warm Up
3 Rounds
MedBall Lunge and Twist ><
10 Burpees
10 Push Press
10 Hip Extensions

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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

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