Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD -Death By Burpees
5 Min Max reps
Burpees
Category Archives: Uncategorized
012220
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
120519
Warm Up
3 Rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/High Knee Pulls
10 Minutes
Find Back Squat Max
Mats
Ladders
Plyo
WOD –
4 Rounds
100 Jump Ropes
10 Pull Ups
20 Push Ups
30 Air Squats
091219
Warm Up
50 Burpees
Mats
Ladders
Tuck Jumps 5×10
WOD
10 Rounds
100m Run
21 Air Squats
083019
Warm Up
1200m
WOD
DC Challenge
082819
Warm Up
3 rounds
10 Box Jumps
10 Sit Ups
10 OverHead Squats
400m
WOD- ThunderStruck
082219
Warm Up
2 Rounds
400m
10 Box Jumps
10 Burpees
1 Burgener
Tuck Jumps 3×10
Mats
Ladders
WOD
3 Rounds
400m
25 Air Squats
