Warm Up
2 Rounds
7 Overhead Squats
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Snatch 3×5
WOD – Helen
3 Rounds
400m Run
21 American Swings
12 Pull Ups
Warm Up
2 Rounds
7 Overhead Squats
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Snatch 3×5
WOD – Helen
3 Rounds
400m Run
21 American Swings
12 Pull Ups
Warm Up
2 rounds
10 Burpees
5 Snatch
10 Russian Swings
Butt Kickers/ High Knees
Mats
Ladders
Plyo
WOD
40 Meter Sprints
on the Minute
Every Minute
20 Minutes
Warm Up
2 Rounds
400m
10 Hang Cleans
10 Pull Ups
Thrusters 3×5
DeadLift 3×5
WOD – Grace
30 Reps For Time
Clean and Jerk – 115/65
Notice the steady- NOT JERKY motion throughout
Warm Up
2 Rounds
Lunge / Lunge Backwards
10 Box Jumps
10 Overhead Squats
Burgener x 2
Push Press 3×5
WOD – Fran
21-15-9
Thrusters 65/45
Pull Ups no band/Black band
Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
Box Jumps 3×10
WOD – Death by Burpees
Burpees
5 Min
As many reps as possible
Warm Up
1200m Run
Back Squat 5×5 (Educate)
Thruster 3×15 (Educate)
WOD – Elizabeth
21-15-9
Cleans 95/65
Push Ups
Warm Up
2 Rounds
400m
15 Air Squats
15 Back Extensions
Clean 5×5
WOD – Diane
21-15-9
Clean Pulls 175/135
Push Press 135/75
Warm Up
3 Rounds
5 Wall Walks
400m
20 Air Squats
Mats
Ladders
Burgener x3
Warm Up
3 Rounds
10 DeadLift
20 Sit Ups
10 Box Jumps
Russian Swings 3 x20
Burgener x 2
WOD – Chelsea
20 Rounds
5 Pull Ups
10 Push Ups
15 Sit Ups
Warm Up
3 Rounds
100 Jump Rope
10 Air Squats
1 Burgener
Lunge/ Lunge Backwards
DeadLift (Educate) 3×10
Mats
Ladders
WOD Sprint
20 Minutes
20yd Sprintson the minute
every minute