Warm Up
3 Rounds
400m
Snatch Complex
10 Bar over Burpees
15 Perfect Pull Ups
Mats
Ladders
Depth Broad Jumps 15
WOD
Sprints
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Monthly Archives: May 2019
052319
Warm Up
3 Rounds
10 (5 sec) Deadbugs
5 Strict Pull Ups
10 Hang Cleans
10 Box Jumps
OHS 5×5
Push Press 3×10
WOD – Todd
Max Reps
Thrusters 95/65
052219
Warm Up
1600m
Mats
Ladders
Plyo
WOD
5 Rounds
300m
50 Push Ups
052119
Warm Up
800m Run
20 Sit Ups
10 Push Ups
400m
2 Snatch Complex
DeadLift 5×5
WOD – 2012
12 Minute AMRAP
20 Snatch 65/45
12 Box Jump Burpees 24/20
Scored
Rounds . Snatch . BJB
Example 4 completed rounds 20 burpees and 7 BJB
4 . 20 . 7
052019
Warm Up
3 Rounds
10 Ninja Roll Ups
20 Box Jump Burpees
15 Push Press
Snatch 5×5
Cleans 3×10
WOD – Steve
20 Minute Progression
Russian Swings 24/20
051719
ADV Class – Swim
Warm Up
burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP
Split Jerk 5×5
WOD –
400m Lunge
051619
Warm Up
2 Rounds
15 Pistols
10 Sit Ups
10 Back Ext
Lunge/Backwards
Russian Swings 3×20
WOD
Height
Weight
Standing Broad Jump
Vertical Jump
Bench
400m
