Warm Up
2 Rounds:
10 Ball Push Ups
10 Push Ups
10 Russian Swings
10 Seated Rope Climbs

Thrusters 3×15
Cleans 5×5

WOD – Paula
3 Rounds
21 Russian Swings 24/20
21 Push Ups
400m Run

Warm Up
2 Rounds
10 Wall Balls
20 Sit Ups
10 OHS
15 Russian Swings

Snatch Balance 3×5
Split Jerk 5×5

WOD – Ophelia (Team)
150-120-90-60-30
Push Ups
Pull Ups

Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 DeadLifts
20 Sit Ups

Mats
Ladders

WOD
20 Min
Run 100yds
Jog 50 Yards
Walk 50 Yards
21 Push Ups
21 Sit Ups
21 Air Squats

Warm Up
15 Burpees
10 Box jumps
Walking Lunge
Walking Lunge Backwards
15 Burpees

Russian Swing 3×15
Front Squat 4×5

WOD – Nancy
5 Rounds
15 OHS 65/45
400m

Warm Up
21-15-9
Hang Clean
Sit Up
Push Up
400m between each round

Mats
Ladders
Tuck Jumps 5×10

WOD
15 Rounds:
100m Sprint
21 Air Squats

Warm Up
2 Rounds:
10 OHS
400m
10 Pull Ups
20 Sit ups

Snatch 5×5
Thrusters 3×20

WOD- Melissa
5 Rounds:
15 Thrusters 95/65
15 Pull Ups
400m Run

thrusters

Warm Up
Thunder Struck

Snatch 5×5
Box Jumps 3×20

WOD Tababta 2 Times
Push Ups 3 min
Air Squats 4 Min

Warm Up
2 Rounds:
15 Box Jumps
15 Pull Ups
400m

American Swings 3×20
Push Press 5×5

WOD – Linda
Push Press 65/54
Cleans 65/45
Squat 135/95
10-10-10
9-9-9
8-8-8
to
1-1-1

Warm Up
800m
10 Pull Ups
10 Push Ups

Mats
Ladders

Split Jumps 5×6

WOD –
3 Rounds:
400m
24 Air Squats
25 Sit Ups

Warm Up
2 Rounds:
7 Front Squat
10 Pistols
100 Jump Rope
Army Crawl/Crab

Back Squat 5×5
Thruster 3×10

WOD – Karen
150 Wall Balls For Time