Warm Up
2 rounds:
7 OHS
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Snatch 5×5
WOD – Helen
3 Rounds
400m
21 American Swings
12 Pull Ups no band/ black band
Warm Up
2 rounds:
7 OHS
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Snatch 5×5
WOD – Helen
3 Rounds
400m
21 American Swings
12 Pull Ups no band/ black band
Warm Up
2 Rounds:
10 Dead Lift
15 American Swings
10 Back Extensions
2 Footed bounds
Snatch Complex x 2
Split Jerk 5×5
WOD – Isabel
30 Snatch for Time
Warm Up
45 Burpees
Mats
Ladders
Resistance Running x6
WOD
10 Rounds:
100m sprint
21 Air Squat
Warm Up
2 Rounds:
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Twist
Mats
Ladders
Depth Jumps 10
40 Meter Sprints
Ever minute on the minute for 20 Minutes
Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups
Split Jerk 2×10
Deadlift 3×5
WOD- Grace
30 Clean and Jerk
For Time
Warm Up
2 Rounds
Lunge/Backwards
10 Box jumps
10 OHS
Burgener
WOD – FRAN
21-15-9
For Time
Thrusters 65/45
Pull Ups no band/black band
Happy 16th Birthday Morgan Rich!!!!
Warm Up
3 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD – Death By Burpees
5 Min Max Reps
Warm Up
1200m
Back Squat 3×5
Thrusters 2×10
WOD – Elizabeth
21-15-9
Cleans 95/65
Push Ups
Warm Up
3 Rounds:
5 Wall Walks (outside)
10 Hang Cleans (start from the standing position–Bar Starts at the waist)
15 Sit Ups
Mats
Ladders
Warm Up
2 Rounds:
400m
15 Air Squat
15 Extensions
Heel to Heel ><
Push Press 5×5
Cleans 3×10
WOD – Diane
21-15-9
Clean Pulls 175/135
Push Press 135/75
Russian twist 3×30 Sec