Warm Up
21-15-9
Hang Cleans
Sit Ups
Push Ups
400 after each round
Mats
Ladders
Tuck Jumps 3×15
WOD –
15 Rounds
100m Sprint
21 Air Squats
Warm Up
21-15-9
Hang Cleans
Sit Ups
Push Ups
400 after each round
Mats
Ladders
Tuck Jumps 3×15
WOD –
15 Rounds
100m Sprint
21 Air Squats
Warm Up
2 Rounds
10 OHS
400m
10 Pull Ups
20 Sit Ups
Thrusters 2×15
Snatch 5×5
WOD – Melissa
5 Rounds
KB Bench Press 24/16
15 Pull Ups NB/BB
400m Run
Warm Up
1200
Snatch 5×5
Box Jumps 3×20
WOD – Tabata 2 Time
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
KB Push Press 20/16
Cleans 115/95
Squat 135/95
Warm Up
800m
10 Pull Ups
20 Push Ups
400m
Mats
ladders
Split Jumps 3×10
WOD
3 Rounds
400m
25 Air Squats
25 Sit Ups
Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
30 Sec Plank
25 Jumping Jacks
Ball Slams 3×20
Wall Walks Inch worms 3×10
WOD – Karen
150 Wall Balls For Time 20/12
Warm Up
3 Rounds
Walking Lunge w a 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 nb/bb
1200m Run or 1000m Row
Warm Up
3 Rounds
10 Front Squat
10 Pistols (alt Legs)
100 Jump Rope
Army/Crab ><
Mats
Ladders
Tuck Jumps 3×15
WOD-
Sprint 10m on Minute 1
Sprint 20m on Minute 2
All the way through 10 Minutes at 100m
Warm Up
3 Rounds
10 DeadLift
10 Back Extensions
2 Footed Bounds>
Burgener x 2
Jerk 5×5
WOD- Isabel
30 Snatch for time
65/45
Warm Up
50 Burpees
Mats
Ladders
Plyos
WOD-
10 Rounds
100m Run
21 Air Squats