Warm Up
3 Rounds
10 Front Squat
10 Pistols (alt Legs)
100 Jump Rope
Army/Crab ><
Mats
Ladders
Tuck Jumps 3×15
WOD-
Sprint 10m on Minute 1
Sprint 20m on Minute 2
All the way through 10 Minutes at 100m
Monthly Archives: January 2020
013020
Warm Up
3 Rounds
10 DeadLift
10 Back Extensions
2 Footed Bounds>
Burgener x 2
Jerk 5×5
WOD- Isabel
30 Snatch for time
65/45
012920
Warm Up
50 Burpees
Mats
Ladders
Plyos
WOD-
10 Rounds
100m Run
21 Air Squats
012820
Warm Up
2 Rounds
Lunge/Backwards
10 Box Jumps
10 Overhead Squats
Snatch Complex x 2
Push Press 4×5
WOD – Fran
21-15-9
Thrusters 65/45
Pull Ups NB/BB
Plank – 3×30 sec
012720
Warm Up
2 Rounds
400m
10 Hang Clean
10 Pull Ups
Front Squat 3×5
DeadLift 4×5
WOD – Grace
30 Reps for Time
Clean and Jerk 115/65
012421
Warm Up
3 Rounds
10 Dead Lift
15 Russian Swings
10 Back Extensions
2 Footed Bounds (one distance black mats)
Burgener x 2
Push Press 5×5
WOD – Isabel
30 Snatch For Time
Log Scores
65/45
012320
Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD -Death By Burpees
5 Min Max reps
Burpees
012220
Warm Up
3 Rounds
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Twist
Mats
Ladders
Depth Jumps
WOD – Sprint
40m Sprint
on the Minute
every Minute
20 Minutes
012120
Warm Up
1200m Run
Thrusters 3×15
Back Squat 5×5
WOD – Elizabeth
21-15-9
Cleans 95/65
Tricep Dips
3×30 Sec
Knee Ups
Back Extensions
Russian Twists
011720
Warm Up
3 Rounds
5 Wall Walks
10 Hng Cleans
15 Sit Ups
Mats
Ladders
Split Jumps 5×6
WOD
20 Minutes
Sprint 100 yds
21 Air Squats
21 Sit Ups
21 Push Ups
