Warm Up
Spend 30 Minutes moving.
WOD – Baby Murph
Run 1 mile
50 Pull Ups
100 Push Ups
150 Squats
Run 1 Mile
Category Archives: Uncategorized
042820
WOD
Run 3 Miles.
Track your Run.
Log Your Time
Now You have a 3 Mile Route.
041920
Warm Up
Find a tree branch you have to jump to grab and get up and over it 15 times
WOD
21-15-9
Push Ups
Sit Ups
Air Squats
041620
Warm Up
10 Rounds
Climb a Tree until your body is all the way off the ground and standing on a branch
WOD- Death By Burpees
5 Minute max rep burpees
Post Scores here or in your School activity log
012320
Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD -Death By Burpees
5 Min Max reps
Burpees
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
