Warm Up
2 Rounds
Lunge/Backwards
10 Box Jumps
10 Overhead Squats
Snatch Complex x 2
Push Press 4×5
WOD – Fran
21-15-9
Thrusters 65/45
Pull Ups NB/BB
Plank – 3×30 sec
Warm Up
2 Rounds
Lunge/Backwards
10 Box Jumps
10 Overhead Squats
Snatch Complex x 2
Push Press 4×5
WOD – Fran
21-15-9
Thrusters 65/45
Pull Ups NB/BB
Plank – 3×30 sec
Warm Up
2 Rounds
400m
10 Hang Clean
10 Pull Ups
Front Squat 3×5
DeadLift 4×5
WOD – Grace
30 Reps for Time
Clean and Jerk 115/65
Warm Up
3 Rounds
10 Dead Lift
15 Russian Swings
10 Back Extensions
2 Footed Bounds (one distance black mats)
Burgener x 2
Push Press 5×5
WOD – Isabel
30 Snatch For Time
Log Scores
65/45
Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD -Death By Burpees
5 Min Max reps
Burpees
Warm Up
3 Rounds
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Twist
Mats
Ladders
Depth Jumps
WOD – Sprint
40m Sprint
on the Minute
every Minute
20 Minutes
Warm Up
1200m Run
Thrusters 3×15
Back Squat 5×5
WOD – Elizabeth
21-15-9
Cleans 95/65
Tricep Dips
3×30 Sec
Knee Ups
Back Extensions
Russian Twists
Warm Up
3 Rounds
5 Wall Walks
10 Hng Cleans
15 Sit Ups
Mats
Ladders
Split Jumps 5×6
WOD
20 Minutes
Sprint 100 yds
21 Air Squats
21 Sit Ups
21 Push Ups
Warm Up
3 Rounds
400m
15 Air Squats
15 Back Ext
heel to heel ><
Clean 5×5
WOD – Diane
21-15-9
Clean Pulls 175/135
Push Press 115/75
Russian Twists 3×30 Sec
Warm Up
3 Rounds
10 Deadlift
20 Situps
10 Box Jumps
Russian Swings 3×20
Snatch 5×5
WOD – Chelsea
30 Rounds
5 Pull ups
10 Push Ups
15 Air Squats
*Block 3 will do the WOD EMOM
Warm Up
3 Rounds
100 Jump Rope
Lunge/ Backwards
10 Front Squat
1 Burgener
Deadlift (Educate) 3×10
Mats
Ladders
Plyo Boxes
WOD – Sprint
20 Yard Sprints
on the minute
every minute
for 20 Minutes