101519

Warm Up
2 Rounds
400m
15 Push Ups
Gorilla/Crab
20 Sit Ups

Russian Swings 3×20
Snatch 5×5

WOD – Susan
100 Ball Slams
For Time
20/16

Medball OH Lunge
4 Lengths

Advertisements

101419

Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
10 Sit Ups

Burgener x 5
Push Press 5×5

WOD – Rebecca
21-15-9
Snatch Balance 65/45
Wall balls 20/16
Ball Slam 20/16
Kettlebell Thrusters 20/12

101019

Students may wear what ever they want to the final.  Must be exercise apparel and school appropriate.

Warm Up
15 Minutes to make it happen

WOD – DC Fight Gone Bad
3 Rounds
1 min Push Press 65/45
1 min Box Jumps 24/20
1 min SDLHP 24/16
1 min Jump Rope (every 10 = 1rep)
1 min Ball Slams 20/12
1 min Rest

WOD is scored on the total reps completed

100819

Warm Up
2 Rounds
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Ext

Mats 
Ladders
Depth Jumps
no box – squat and jump 5×10

WOD
5 Rounds
200m Sprint
50 Air Squats
200m Sprint
40 Air Squats
200m Sprint
30 Air Squats
200m Sprint
20 Air Squats
200m Sprints
10 Air Squats