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
Category Archives: Uncategorized
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
082219
Warm Up
2 Rounds
400m
10 Box Jumps
10 Burpees
1 Burgener
Tuck Jumps 3×10
Mats
Ladders
WOD
3 Rounds
400m
25 Air Squats
060619
Warm Up
3 Rounds
15 Choice
20 Choice
15 Choice
400m
Choice 5×5
Choice 3×10
Run Stretch get Loose
052319
Warm Up
3 Rounds
10 (5 sec) Deadbugs
5 Strict Pull Ups
10 Hang Cleans
10 Box Jumps
OHS 5×5
Push Press 3×10
WOD – Todd
Max Reps
Thrusters 95/65
122018
Warm Up
800m
WOD – Fight Gone Bad Final
Students may wear school appropriate athletic attire
121918
Warm Up
800m Run
WOD – Qualifier
21 – 15 -9
Push Press
Box Jumps
SDLHP
Jump Rope
Ball Slams (Please bring your ball of choice for the final to class)
