Warm Up
2 Rounds
10 Wall Balls
20 Sit ups
10 OHS
15 Russian Swings
Snatch Balance 3×5
Jerk 5×5
WOD- Team Ophelia
100 – 80 – 60 – 40 – 20
Push Ups
Pull Ups
Warm Up
2 Rounds
10 Wall Balls
20 Sit ups
10 OHS
15 Russian Swings
Snatch Balance 3×5
Jerk 5×5
WOD- Team Ophelia
100 – 80 – 60 – 40 – 20
Push Ups
Pull Ups
Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 Dead Lift
20 Sit Ups
Mats
Ladders
Plyo
WOD –
20 Minutes
Run 100m
Jog Back 50 m
Walk Back 50m
21 Air Squats
21 Sit Ups
21 Air Squats
Warm Up
21-15-9
Choice
Pick 4 Movements
Free Lift
NO HEAVY LIFTING
Warm Up
400m
10 Box Jumps
Walking Lunge/Backwards
20 Push Ups
400m
Russian Swings 3×20
Front Squat 5×5
WOD – Nancy
5 Rounds
Overhead Squat 65/45
400m
Warm Up
21-15-9
Hang Cleans
Sit Ups
Push Ups
400m between each round
Mats
Ladders
WOD
15 Rounds
100m Sprint
21 Air Squats
Warm Up
2 Rounds
10 OHS
400m
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Snatch 5×5
WOD – Melissa
5 Rounds
15 Thrusters 95/65
15 Pull Ups BB/NB
400m
3×30 Sec
Back Extensions
Knees to Elbows
Russian Twist
Warm Up
1600m
Snatch 5×5
Box Jumps 3×20
WOD- Tabata 3 Times
Push Ups 3 Min
Air Squat 4 Min
Plank 5 Min
Warm Up
2 Rounds
15 Box Jumps
15 Pull Ups
400m
American Swings 3×20
Push Press 5×5
WOD – Linda
Cleans
Push Press
Front Squat
First Round is 10-10-10
Second Round is 9-9-9
All The way to 1-1-1
Warm Up
800m
10 Pull Ups
10 Push Ups
Mats
Ladders
Split Jumps 5×5
WOD
3 rounds
400m
25 Air squat
25 sit ups
Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
20 sec plank
25 Jumping Jacks
Ball Slam 3×20
Practice Hand Stand Push Ups
Back Squat 5×5
WOD – Karen
150 Wall Balls