Warm Up
Find  a one rep max
Not Bench

Warm Up
3 Rounds:
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders
Depth Jumps 5×10

WOD –
5 Rounds:
200yd Run
50 Squats
200 yd Run
40 Squats
200 yd Run
30 Squats
200 yd Run
20 Squats
200 yd Run
10 Squats

Warm Up
25 Burpees
300m Run
High Knee Pulls / Lunge

Hang Clean and Jerk 5×15
Back Squat 5×5

WOD – Quinn
3 Rounds:
400m
50 Sit ups
50 Back Extensions

Hollow Rock 3×30 sec

No Uniform Requirement
Must be school Appropriate

Warm Up
800m

WOD – Fight Gone Bad
3 Rounds
1Minute Push Press
1 Minute  Box Jumps
1 Minute SDLHP
1 Minute Ball Slams
1  Minute Jump Rope
1 Minute Rest Period

Score is total Repetitions

Warm Up
1600

WOD – “The Qualifier”
21-15-9
Push Press (65/45)
Box Jumps (Blue/White)
SDLHP (24/16)
Ball Slams (20/12)
Jump Rope ( 10 revolutions = 1 repetition)

Fight Gone Bad Sign in
FGB Explanation

Warm Up
3 Rounds:
Lunge and Twist ><
10 Burpees
10 Push Press
10 Back extensions

Mats
Ladders
Falling Starts x 15

WOD – Sprint
40 yd. Sprints
On the Minute Every Minute
for 25 Minutes

Warm Up
3 Rounds:
10 Uneven Push Ups
10 Push Press
10 American Swings

Thrusters 3×15
Clean 5×5

WOD – “Paula”
3 Rounds:
21 Russian Swings
21 Push Ups
400m Run / 500m row

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

Snatch Balance x 3
Split Jerk 5×5

WOD – “Yolanda”

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

Mats
Ladders

WOD
20 minute AMRAP
Run 100 yards
Jog Back 50 Yards
Walk Back 50 Yards
21 Push Ups
21 Sit Ups
21 Air Squats

Everyone needs a Dynamax  ball
Warm Up
1600m

Bench Press 5×5
Wall Balls 3×20

WOD – Sally Up
Squats

Thank Ciera Lathe if you like this WOD
Thank Ciera Lathe if you don’t like this WOD