Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups

DeadLift 5×5
Front Squat & Jerk 3×5

WOD – “Grace”
Clean and Jerk 1×30
For Time

Midline Stabalization
Knees to Elbows 4×25

Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 Overhead Squats

Push Press 5×5
Snatch balance 3 x7

WOD – “Fran”
21-15-9
Thrusters
Pull Ups

Mid Line Stabalization
Plank 3×30 sec

Warm Up
3 rounds:
5 Burpees
10 Thrusters
5 Pull Ups
10 Sit Ups

Mats
Ladders

WOD – “Death By Burpees”
5 Min Max Reps Burpees

Warm Up
800m Sprint?

Thrusters 3×15 (Educate)
Back Squat 5×5

WOD – “Elizabeth”
21-15-9
Cleans
Push Ups

Core Circuit
3×30 sec
Knees to Elbows
Back Extensions
Russian Twists

No Posts this weekend.
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Warm Up
3 Rounds:
400m
15 Air Squats
15 Back Extensions
Heel to Heel

Ball Cleans 3×20
(Dynamax Balls)
Clean 5×5
(Bar)

WOD- “Diane”
21-15-9
Clean Pulls
Push Press
80kg and 60kg?

Core
MedBall Twists 3×30

Warm Up
1200m Run

Russian Swings 3×20
Snatch 5×5

WOD – “Chelsea”
30 Rounds for Time
5 Pull Ups
10 Push Ups
15 Air Squats

Core
Back Extensions 3×30

Back to School Night – Looking forward to meeting the Parents

Warm Up
3 Rounds:
10 Dead Lift
20 Sit Ups
10 Box Jumps
Burpees while you weight for a Station to open

WOD
20 minutes
100m Sprint
21 Air Squat
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds:
100 Jump Rope
Lunge/Backwards Lunge
5 Front Squat
1 Burgener

DeadLift 3×10 (Educate)

Mats
Ladders

WOD
20 yard Prints
On The minute
EveryMinute
For 20 Minutes