Warm Up
800m
WOD – Qualifier
21-15-9
Push Press
Box jump
SDLHP
Jump Rope (triple the number)
Ball Slams
Fight Gone Bad Explanation and Directions
Category Archives: Uncategorized
120817
Warm Up
2 Rounds
20 Sec Dead Bug
5 Strict Pull Up
10 Hang Clean
10 Box Jumps
Overhead Squats 5×5
WOD – Todd
Thrusters Max Reps
110617
Warm Up
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/Backwards
Mats
Ladders
Plyo
WOD
10 Rounds
100m run
21 Air Squats
103017
Warm Up
3 Rounds
15 American Swings
10 Pistols
7 Ninja Roll Ups
Clean And Jerk 3×15
Front Squat 5×5
WOD – Kalsu
On the Minute
Every minute
5 Burpees
Then complete the Minute with Thrusters
WOD is Complete when you get 100 Thrusters.
101817
Warm Up
2 Rounds
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m
Burgener x 3
Cleans 5×5
WOD – Allen
20 minute
Air Squat Progression
Knees to Elbows 3×20
101117
Warm Up
3 Rounds
10 Hang Cleans
10 Pull Ups
20 Double Unders
10 Russian Swings
Mats
Ladders
Depth Broad Jumps x 20
WOD
20 Yard Sprints
on the minute every minute
30 Minutes
090617
Warm Up
2 rounds:
7 OHS
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Snatch 5×5
WOD – Helen
3 Rounds
400m
21 American Swings
12 Pull Ups no band/ black band
050317
Warm Up
3 Rounds:
Bear Crawl/Crab
10 Dead Lift
400m
Ball Slams 3×20
Front Squat 5×5
WOD – Kevin
Russian Swings
Max Reps 24/16
Superman 5×30
042517
Active Rest Day
CAASPP Testing
032317/032417
Warm Up
15 Minutes
Your Choice
Get Loose
WOD – Del Campo Fight Gone Bad
