Warm Up
15 Burpees
10 Box jumps
Walking Lunge
Walking Lunge Backwards
15 Burpees
Russian Swing 3×15
Front Squat 4×5
WOD – Nancy
5 Rounds
15 OHS 65/45
400m
Warm Up
15 Burpees
10 Box jumps
Walking Lunge
Walking Lunge Backwards
15 Burpees
Russian Swing 3×15
Front Squat 4×5
WOD – Nancy
5 Rounds
15 OHS 65/45
400m
Warm Up
21-15-9
Hang Clean
Sit Up
Push Up
400m between each round
Mats
Ladders
Tuck Jumps 5×10
WOD
15 Rounds:
100m Sprint
21 Air Squats
Warm Up
2 Rounds:
10 OHS
400m
10 Pull Ups
20 Sit ups
Snatch 5×5
Thrusters 3×20
WOD- Melissa
5 Rounds:
15 Thrusters 95/65
15 Pull Ups
400m Run
thrusters
Warm Up
Thunder Struck
Snatch 5×5
Box Jumps 3×20
WOD Tababta 2 Times
Push Ups 3 min
Air Squats 4 Min
Warm Up
2 Rounds:
15 Box Jumps
15 Pull Ups
400m
American Swings 3×20
Push Press 5×5
WOD – Linda
Push Press 65/54
Cleans 65/45
Squat 135/95
10-10-10
9-9-9
8-8-8
to
1-1-1
Warm Up
800m
10 Pull Ups
10 Push Ups
Mats
Ladders
Split Jumps 5×6
WOD –
3 Rounds:
400m
24 Air Squats
25 Sit Ups
Warm Up
2 Rounds:
7 Front Squat
10 Pistols
100 Jump Rope
Army Crawl/Crab
Back Squat 5×5
Thruster 3×10
WOD – Karen
150 Wall Balls For Time
Warm Up
2 Rounds:
10 Floor Bench
20 Sit Ups
20 Sec Plank
25 Jumping Jacks
Mats
Ladders
WOD –
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups
Bring A Bathing suit and Towel
Something worthy of a workout in the pool
We Are ALL Swimming
Warm Up
2 Rounds:
Walking Lunge/Twist
10 OHS
20 Sit Ups
10 Double Under Push Ups
Russian Swings 3×20
Cleans 5×5
WOD – Jackie
50 Thrusters 65/45
30 Pull Ups no band/black band
1200m Run