Warm Up
800m Run

WOD
Fight Gone Bad
3 Rounds
1 Min Push Press 65/45
1 Min Box Jumps 24″/20″
1 Min SDLHP 24/16
1 Min Jump Rope every 10 revolutions =1
1 Min Ball Slams 20/12
1 Min Rest

Warm Up
10 DeadLift
Backwards Lunge
10 Russian Swings
15 Burpees

Back Squat 5×5
Clean and Jerk 3×15

WOD
Push Press Max Repetitions
95/65

Warm Up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

Russian Swings
3×20
Push Press
5×5

WOD
10 Snatch
20 Clean
30 Push Press
40 Back Squats
50 Clean Pulls
60 Box Jumps
70 Tricep Dips
80 Push Ups
90 Air Squats
100 Sit Ups

Warm Up
1200mRun

Push Press 5×5
Box Jump 3×20

WOD – The Wells
Your Birth Given Name
Get mean and throwdown your
middle name as well

Warm Up
2 Rounds
10 Overhead Squats
5 Box jumps
10 Push Ups
10 Pistols

Mats
Ladders

WOD
15 Rounds
100m Run (hydrant and back)
21 Air Squats

Warm Up
3 Rounds
Army Crawl/Crab
10 Dead Lift
400

Ball Slam 3×20
Front Squat 5×5

WOD
Last Man Standing
Russian Swings
24/20

Active Rest Day
go for a jog, ride, or walk
Eat and Hydrate

Walk track for the duration of the period.
Phones and Airpods are welcome.

Warm Up
3 Rounds
5 Burpees
10 Thrusters
10 Pull Ups

Mats
Ladders

WOD – Death By Burpees
5 Minutes Max Reps Burpees