Warm Up
800m
WOD – 30 Sec at a Time
30 Sec Work
30 Sec Jog in place
1 Min Rest Between Sets
Set 1
Junping Jacks
Planks
Mtn Climber
Lunge
Set 2
Push Ups
Burpees
Mtn Climbers
Squat Jumps
Set 3
Air Squats
Sit Ups
Planks
Plank
Warm Up
800m
WOD – 30 Sec at a Time
30 Sec Work
30 Sec Jog in place
1 Min Rest Between Sets
Set 1
Junping Jacks
Planks
Mtn Climber
Lunge
Set 2
Push Ups
Burpees
Mtn Climbers
Squat Jumps
Set 3
Air Squats
Sit Ups
Planks
Plank
Warm Up
3 Rounds:
10 Burpees
5 Snatch
10 Russian Swings
Lunge><w a twist
Russian Twist 3×30 sec
Mats
Ladders
Plyo
WOD
20 Minutes
20 Meter Sprints
Warm Up
3 Rounds
10 DeadLift
20 Sit Ups
10 Box Jumps
Russian Swings 3×20
Snatch 5×5
WOD – Chelsea
30 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
Warm Up
3 Rounds
100 Jump Rope
Lunge/Lunge Backwards
5 Front Squats
Burgener
Educate
DeadLift 3×10
Mats
Ladders
Plyo
WOD
20yd Sprints
20 Minutes on the minute every minute
Warm Up
2 Rounds
400m
10 Box Jumps
10 Burpees
Burgener
Mats
Ladders
Tuck Jumps 5×10
WOD
3 Rounds
400m
50 Air Squats
Warm Up
2 Rounds:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 air Squats
Front Squat 5×5
WOD – Barbara
5 Rounds For Time
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups
Finish Fitness Testing
or do
3×30 Sec of Supermans
Warm Up
3 Rounds
400m
15 Air Squats
15 Back Ext
Heel to Heel ><
Ball Cleans 3×20
Clean 5×5
WOD – Diane
21-15-9
Clean Pulls 175/135
Push Press 135/75
Thursday and Friday Final
Fight Gone Bad
Warm Up
15 Minutes of an activity
Bench 5×5
Pull Ups 3×15
WOD – Qualifier
21-15-9Push Press
Box Jumps
SDLHP
jump Rope
Ball Slam
Warm Up
1600m
Mats
Ladders
Plyo
WOD –
get on a board or get a good Work out