Warm Up
2 Rounds
15 Box jumps
15 Pull Ups
400m

American Swings 3×20
Push Press 5×5

WOD – Linda
10-9-8-7-6-5-4-3-2-1
Push Press 65/45
Cleans95/65
Front Squat 135/95

Warm Up
800m Run
15 Pull Ups
20 Push Ups

Mats
Ladders
Split jumps 5×10

WOD
3 Rounds
400m Run
25 Air Squats
2 Sit Ups

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

Ball Slam 3×20
Back Squat 5×5

WOD – Karen
150 Wall Balls

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

Mats
Ladders

WOD- Sprint Progression
Min 1 Sprint 10 Yds
Min 2 Sprint 20 Yds
Min 3 Sprint 30 Yds
All The way through
Min 10 Sprint 100 Yds

Warm Up
2 Rounds
Walking Lunge>
10 OHS
20 Sit Ups
10 Double Under Push ups

Russian Swings 3×20
Clean 5×5

WOD-Jackie
50 Thrusters
30 Pull Ups
1200m Run

3×30 Sec
Back Extensions
Knees to Elbows
Russian Twists

Warm Up
2 Rounds
10 DeadLift
15 Russian Swings
10 Back Extensions
2 Footed Bounds one length of the mat

Split Jerk 5×5
Snatch Complex x 2

WOD – Isabel
30 Snatch 65/45

Warm Up
2 Rounds
7 Over Head Squats
10 Pull Ups
20 Sit Ups

Snatch 5×5
Thrusters 3×20

WOD- Helen
3 Rounds
400m Run
21 Russian Swings
12 Pull Ups NB/BB

Warm Up
50 Burpees

Mats
Ladders

Tuck Jumps 5×10

WOD –
10 Rounds
100m Run
21 Air Squats

Warm Up
2 Rounds
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Twist

Mats
Ladders

WOD – Sprint
20 Min EMOM
40 Meter Sprints

Warm Up
2 Rounds
400m
10 Hang Cleans
10 Pull Ups

Snatch Balance 3×10
DeadLift 5×5

WOD – Grace
30 Clean and Jerks 115/65

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