Warm Up
3 Rounds
400m
10 Burpees
20 Sit Ups

Mats
Ladders
Plyo

WOD
20 Minutes
100m
21 Sit Ups
21 Push Ups
21 Air Squats

Warm Up
2 Rounds:
20 Sit Ups
20 Air Squats
20 Burpees

Overhead Squats 5×5

WOD – Dave
20 Minute Pull Up Progression

Russian Twist 3×30 sec

Weigh in Before Spring Break
Log it on the board

Come Check out Blair Morrisson

Warm Up
2 Rounds
10 Dead Lift
Lunge/High Knee Pulls
10 Russian Swings
15 Burpees

Clean and Jerk 3×15
Back Squat 5×5

WOD – Blair
Push Press
Max Repetitions 95/65

Superman 3×30 Sec

Warm Up
3 Rounds
10 Snatch
10 Pull Ups
10 Burpees

Mats
Ladders
Plyo Box

WOD
3 Rounds
400m
50 Air Squats

Warm Up
2 Rounds:
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m

Burgeners x 3
Cleans 5×5

WOD – Allen
20 Minute
Air Squat Progression

Knees to Elbows 3×20

Warm Up
3 Rounds
Lunge/ 2 footed Bound
Burgener
15 Sit Ups
15 Box Jumps

Mats
Ladders

Depth Jumps 20

WOD
30 Minutes
40 yd Sprints
on the minute every minute

Warm up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

Russsian Swings 3×20
Push Press 5×5

WOD – Xiong
10 Snatch
20 Cleans
30 Push Press
40 Front Squats
50 Clean Pulls
60 Box Jumps
70 Pull Ups
80 Push Ups
90 Air Squats
100 Sit Ups

Warm Up
2 Rounds
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Up

Falling Starts 20

Mats
Ladders

WOD
400m
50 Air Squats
400m
40 Air Squats
400m
30 Air Squats
400m
20 Air Squats
400m
10 Air Squats

Warm Up
4 Rounds
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Ext

Mats
Ladders
Plyo Boxes

WOD
30 Minutes
100m Run
21 Air Squats
21 Sit Ups
21 Push Ups