Warm Up
2 Rounds
400m
Snatch Complex
10 bar over Burpees
15 Perfect Strict Pull ups
Mats
Ladders
Plyo
Depth Jumps 3×10
WOD – Sprint
20 Yard Sprints
on the Minute
every minute
20 Minutes
Warm Up
2 Rounds
400m
Snatch Complex
10 bar over Burpees
15 Perfect Strict Pull ups
Mats
Ladders
Plyo
Depth Jumps 3×10
WOD – Sprint
20 Yard Sprints
on the Minute
every minute
20 Minutes
Warm Up
3 Rounds
10 Deadbugs (3sec each)
5 Strict Pull Ups (band if needed)
10 Hang clean
10 Box Jumps
Overhead Squat 5×5
American Swings 3×15
WOD – Todd
Last Man Standing
Thrusters
95/65
Choice
If You Are Reading this on Sunday
Call Your Mother and tell her you love her.
Take her for a Walk.
Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box Jump Burpees
Snatch 3×10
Cleans 5×5
WOD- Steve
20 minutes
Russian Swing Progression
Warm Up
3 Rounds
Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP
Russian Swings 3×20
Split Jerk 5×5
WOD- Robert
Push Press 2×3
Push Press 3×2
Push Press 5×1
Increase Load each set
Warm Up
2 Rounds
10 Pistols
10 Sit Ups
10 Back Ext
Mats
Ladders
Depth Jumps 3×10
WOD
200m
50 Squats
200m
40 Squats
200m
30 Squats
200m
20 Squats
200m
10 Squats
10 Squats
200m
Warm Up
30 Burpees
Ball Slams 3×20
Front Squat 5×5
Find a Max of Your Choice
WOD
Bulgarian of Your Choice
Warm Up
3 Rounds
1 Burgener
10 Hang Cleans
10 Box Jump Overs
100 Jump Rope
Mats
Ladders
Split Jumps 5×6
WOD
20 Minutes
40 yard Sprints
on the Minute
every minute
Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squat
10 Deadlift
American Swings 3×20
Snatch 5×5
WOD – Peter
Thruster Progression
20 Minute
Warm Up
3 Rounds
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps
Mats
Ladders
WOD – Bulgarian
Cleans
Bring Sheet and Fill it out