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

Warm Up
3 Rounds
400m
15 Air Squats
15 Back Extensions
><Heel To Heel

Educate Ball Cleans 3×10
Educate Clean 5×5

WOD- Diane
21-15-9
Clean Pulls 175/135
Push Press 135/75

IN CLASS
Warm Up
1600m Run

WOD
10 Minute Weighted Walk
try caring a 40-50lb Weight for 10 Minutes
any way possible.

Hypertrophy Pairing
200 KB Bench Press
200 Bicep Curls

AT HOME
Warm Up
1600m Run

WOD
10 Minute Weighted Walk
try caring a 40-50lb Weight for 10 Minutes
any way possible.

Hypertrophy Pairing
200 Weighted Bench Press
200 Bicep Curls