Warm Up
4 Rounds
10 Burpees
10 Box jumps
10 Sit Ups
10 Back Extensions

Mats
Ladders

WOD
25 minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
2 Rounds
10 Burpees
10 Box jumps
10 Dead Lift
20 Sit Ups

Mats
Ladders
Lateral Skiers 3×20

WOD
20 Minutes
Run 100m
Jog 50m
Walk 50m
21 Push Up
21 Sit Ups
21 Squats

Warm Up
2 Rounds
7 Front Squats
10 Pistols
100 Jump Rope
Army / Crab

Mats
Ladders

WOD
Sprint Progression
Sprint 10 Yds on Minute 1
Sprint 20 Yds on Minute 2
Sprint 30 Yds on Minute 3
All the way to 100 yds on Minute 10

Warm Up
3 Rounds
5 Wall Walks
10 Hang Cleans
15 Sit Ups

Mats
Ladders

Warm Up
3 Rounds
10 DeadLift
20 Sit Ups
10 Box Jumps

Snatch Education
5×5

WOD
5 Rounds
30 Pull Ups
30 Push Ups
30 Air Squats

Educate a Burgener

Warm Up
3 Rounds
100 Jump Rope
Lunge><Backwards
5 Front Squat
1 Burgener

Educate a DeadLift

WOD
20 yd Sprints
on the minute every minute

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