Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope or 50 Double Unders
Army Crawl/Crab Walk
Mats
Ladders
Hurdles
Bench 5×5
WOD –
Free Lift
no Bench
Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope or 50 Double Unders
Army Crawl/Crab Walk
Mats
Ladders
Hurdles
Bench 5×5
WOD –
Free Lift
no Bench
Warm Up
2 rounds:
Walking Lunge/w a twist><
10 OHS
20 Sit Ups
20 Double Under Push Ups
Clean 5×5
Russian Swings 3×20
WOD – Jackie
50 Thrusters 65/45
30 Pull Ups Blk Band/No Band
1200m Run (no Rain)
250 Jump Rope (If Rain)
Toes to Bar 3×15
Warm Up
50 Burpees
Mats
Ladders
Tuck Jumps 5×10
WOD
10 Rounds
100m Run
21 Air Squats
Warm Up
2 Rounds
7 Overhead Squats
10 Pull Ups
20 Sit Ups
Thrusters 2×10
Snatch 3×5
WOD – Helen
3 Rounds
400m
21 American Swings
12 Pull Ups
Warm Up
2 Rounds
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Lunge w a twist
Mats
Ladders
Plyo
Depth jumps 1×20
WOD
40 Meter Sprint
on the Minute every minute
20 Minutes
Warm Up
2 Rounds:
400m
10 Hang Cleans
10 Pull Ups
Thrusters 3×10
DeadLift 5×5
WOD – Grace
30 Clean And Jerk
Knees to elbows 4×25
Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 Overhead Squats (Educate)
Snatch balance 3×10
Push Press 5×5
WOD – FRAN21-15-9Thrusters 65/45Pull Ups (no band/Black Band)
Plank 3×30 sec
Warm Up
3 Rounds:
5 Burpees (Educate)
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD-Death By Burpees
5 Minutes Max Rep Burpees
Warm Up
1200m Run
Thrusters 3×15 (Educate)
Back Squat 5×5 (Educate)
WOD – Elizabeth
21-15-9
Cleans 95/65
Push Ups
3×30 Sec
knees to elbows
back ext
Russian Twists
Warm Up
3 Rounds:
5 Wall Walks
10 Hang Cleans
15 Sit Ups
Mats
Ladders
Split Jumps 5×6
WOD
20 Min
Sprint 100m
21 Air Squats
21 Sit Ups
21 Push Ups