Warm Up
3 Rounds
100 Jump Rope
400m Run
3×15 American Swings
5×5 Overhead squats
WOD – Partners
5 Rounds
5 Heavy DeadLifts
30yd Resistance Run
Monthly Archives: May 2023
051022
Warm Up
3 Rounds
10 OHS
10 Box jumps
10 Push Ups
10 Pistols
Mats
Ladders
WOD
15 Rounds
100m
21 Air Squats
051223
Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Tuck jumps
Mats
Ladders
WOD
20 Min
Run 100 yds
jog back 50
walk back 50
21 Air Squats
21 Sit Ups
21 Air Squats
050923
Warm Up
3 Rounds
10 Pull Ups
10 Hang Cleans
10 Russian Swings
10 Air Squats
Ball Slams 3×15
Cleans 5×5
WOD
Push Press Progression
20 Min
050523
Warm Up
3 Rounds
1 Burgener
10 Air Squats
15 Box jumps
400m
Snatch 5×5
Clean and Jerk 3×10
WOD
7×1 Overhead Squats
7×1 Front Squat
7×1 Back Squat
050423
Warm Up
3 Rounds
10 Pistols
10 Press
Lunge / Backwards
15 American Swings
Mats
Ladders
WOD
3 Rounds
400m
25 Air Squats
25 Sit Ups
050323
Warm Up
3 Rounds
Army Crawl / Crab Walk
10 Dead Lift
400
Front Squat 5×5
Ball Slam 3×20
WOD
Russian Swing Max Reps 24/16
050223
Warm Up
3 Rounds
Lunge / High knees
10 Burpees
10 Sit Ups
10 SDLHP
Mats
Ladders
WOD
Sprint Progression
min 1 10 yards
min 2 20 yards
min 3 30 Yards
min 4 40 yards
through
10 minutes an 100 yards
Crossfit Del Campo 