Students may wear any school appropriate
athletic gear to the final
Warm Up
10 Minutes on your own
WOD
FINAL
DC Fight Gone Bad
3 Rounds
1min Push Press 45/65
1min Push Press 45/65
1min Box Jumps 24/20
1 min SDLHP 16/24
1 min Jump Rope (every 10 =1)
1 min Ball Slams 12/20
1 Min Rest
Score is cumulative reps
Day 65
Warm Up
2 Rounds
10 Ninja Rollups or 10 Inch Worms
15 Box Jump Burpees
Snatch
3×10
Cleans
5×5
WOD
Russian Swing
20 Minute Progression
DeadBugs
5×10
Day 56
Warm Up
3 Rounds
10 Pull ups
10 Hang Clean
10 Russian Swings
10 Air Squats
Ball Slams
3×20
Cleans
3×10
WOD
20 minute Progression
Push Press
65/95
Day 49
Warm Up
3 Rounds
400m
20 Sit ups
1 Burgener
Thrusters
3×15
Back Squat
5×5
WOD Snatch
Max Reps 95/65
Day 40
Warm Up
2 Rounds
400m
10 Tuck Jumps
Lunge><
20 Sit Up
Find your 1RMax Bench
WOD
Bench Bulgarian
Back Extensions 3×25
Day 43
Warm Up
3 Rounds
15 American Swings
10 alt Pistols
20 Sit Ups
5 Ninja Roll Ups
Clean and Jerk
3×10
WOD- Kalsu >
100 Thrusters
5 Burpees to start each minute
Finish the minute with thrusters
Running count for thrusters
Day 47
Warm Up
3 Rounds
10 Snatch
10 Pull
20 Burpees
Mats
Ladders
Tuck Jumps
3×10
WOD
3 Rounds
400m
50 Air Squats
Day 32
Warm Up
3 Rounds
15 Push Ups
Gorilla/Crab walk
20 Sit ups
Russian Swings
3×20
Snatch
5×5
WOD
100 Ping Pong Ball Slams 1
2/20
Med Ball Lunge and Twist 3 lengths
Warm Up
2 Rounds
Lunge Backwards/Lunge
10 Box jumps
10 Overhead Squats
Snatch Balance
3×10
Push Press
5×5
WOD
21-15-9
Thrusters 65/45
Pull Ups
Day 68
Warm Up
2 Rounds
10 DeadBugs
5 Strict Pull Ups
10 Hang Cleans
10 Box Jumps
Overhead squat
5×5
Snatch
3×10
WOD
Thrusters
Max Reps
12/16
Back Extensions
On your Back- Knee Ups
Russian Twists
Crossfit Del Campo 