Warm Up
800m Run
20 Sit Ups
10 Push Ups
400m
2 Snatch Complex
DeadLift 5×5
WOD – 2012
12 Minute AMRAP
20 Snatch 65/45
12 Box Jump Burpees 24/20
Scored
Rounds . Snatch . BJB
Example 4 completed rounds 20 burpees and 7 BJB
4 . 20 . 7
Warm Up
800m Run
20 Sit Ups
10 Push Ups
400m
2 Snatch Complex
DeadLift 5×5
WOD – 2012
12 Minute AMRAP
20 Snatch 65/45
12 Box Jump Burpees 24/20
Scored
Rounds . Snatch . BJB
Example 4 completed rounds 20 burpees and 7 BJB
4 . 20 . 7
Warm Up
3 Rounds
10 Ninja Roll Ups
20 Box Jump Burpees
15 Push Press
Snatch 5×5
Cleans 3×10
WOD – Steve
20 Minute Progression
Russian Swings 24/20
ADV Class – Swim
Warm Up
burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP
Split Jerk 5×5
WOD –
400m Lunge
Warm Up
2 Rounds
15 Pistols
10 Sit Ups
10 Back Ext
Lunge/Backwards
Russian Swings 3×20
WOD
Height
Weight
Standing Broad Jump
Vertical Jump
Bench
400m
Warm Up
3 rounds
400m
5 Wall Walks
20 Sit Ups
20 American Swings
Front Squat 5×5
WOD
Clean Bulgarian
Warm UP
30 Burpees
Ball Slams 3×20
Find Your Clean Max
WOD
Height
Weight
Standing Broad Jump
Vertical Jump
Warm Up
3 Rounds
1 Burgener (PVC)
10 Hang Cleans
10 Box Jump Burpees
100 Jump Rope
Mats
Ladders
Split Jumps 5×5
WOD
20 Minutes
On the Minute
Every Minute
40m sprint
Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squats
10 DeadLift
Russian Swings 3×20
Snatch 5×5
WOD – Peter
20 Minute
Thruster Progression 95/65
Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps
Mats
Ladders
Plyo
WOD
20 Minutes
Run 100yds
Jog back 50 yds
Walk back 50yds
21 Push Ups
21 Sit Ups
21 Air Squats
Warm Up
3 Rounds
100 Jump Rope
400m Run
American Swings 3×20
Overhead Squats 5×5
WOD – FreeLift