WODs

020817

Warm Up
800m
10 Pull Ups
10 Push Ups
400m

Mats
Ladders
Plyo

WOD
3 Rounds
400m
25 Air Squats
25 Sit Ups

WODs

020718

Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
20 Sec Plank
25 Jumping Jacks

Ball Slams 3×20
Back Squat 5×5

WOD – Karen
150 Wall Balls

Practice
Hand Stand Push Ups (hspu)

WODs

Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope
Army/Crab

Mats
Ladders
Hurdles

WOD
Sprint Progression
10 yards on Minute 1
20 yards on Minute 2
30 yards on Minute 3
all the way through
100 yards on Minute 10

Warm Up
2 Rounds
Walking Lunge with a Twist
10 Overhead Squats
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3 x20
Clean 5×5

WOD – Jackie
50 Thrusters 65/45
30 Pull Ups NB/BB
1200m Run or 1000m Row

3×30 Sec
Back Extensions
Toes To Bar
Russian Twist

Warm Up
10 DeadLift
15 American Swings
10 Back Extensions
2 Footed Bounds

Snatch Complex x 2
Split Jerk 5×5

WOD –
Choice