Warm Up
800m
10 Pull Ups
10 Push Ups

Mats
Ladders
Hurdles

Split Jumps 5×6

WOD
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups

Warm Up
2 Rounds:
10 Floor Bench
20 Sit Ups
20 Sec Plank
25 Jumping Jacks

Ball Slam 3×20
Back Squat 5×5


WOD – Karen
150 Wall Balls 20/12
For Time

Warm Up
2 Rounds:
Walking Lunge with a Twist
10 Overhead Squat
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – Jackie
50 Thrusters 65/45
30 Pull Ups
12oom Run

3×30 Sec
Back Extensions
Knees to Elbows or Toes to Bar
Russian Twists

Warm Up
50 Burpees

Mats
Ladders
Tuck Jumps 5×10

WOD
10 Rounds:
100m Run
21 Squats

Warm Up
“Thunderstruck”

Thrusters 3×15

WOD – Helen
3 Rounds:
400m Run
21 Russian Swings 24kg/20kg
12 Pull Ups no band/Black band

Medball Lunge and Twist
2 Lengths of the mat

Warm Up
3 rounds:
10 Burpees
5 Snatch
10 Russian Swings
Lunge/Lunge w a twist

Mats
Ladders
Depth jumps

WOD – Sprint
20 Minutes
on the minute every minute
40 yard Sprint

Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 Overhead Squats (Bar Only)

Snatch Balance 3×10
Push Press 3×5

WOD- Fran
21-15-9
Thrusters 65/45
Pull Ups no band/Black Band

Plank 3×30

Warm Up
800m
10 Push Ups
15 Burpees
20 Air Squats
20 Box Jumps

Military Training Exercise

Warm Up
2 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders
10 Standing Broad Jumps

WOD – Death By Burpees
5 Minutes Max Repetitions