Bring Black and Grey Ball
Warm Up
3 Rounds:
400m
15 Air Squat
15 Back Extensions
Heel to Heel ><

Ball Cleans 3×20

Clean 5×5

WOD – Diane
21-15-9
Clean Pulls
Push Press
175# and 135#

Seated Twist 3x30sec

Bring a Black and Gray Ball to Class

Warm Up
3 Rounds:
10 DeadLift
20 Sit Ups
10 Box Jumps

Russian Swings 3×20

Snatch Complex x3

WOD – Chelsea
25 Rounds:
5 Pull Ups
10 Push Ups
20 Air Squats

Back Extensions 3 x30

Each group needs a Dynamax Ball  (Black and Grey)
from under Stage for WOD

Warm Up
2 Rounds:
5 Front Squat
10 Russian Twists
10 Burpees
High Knee Pulls / Butt Kickers

Overhead Squat (PVC) 5×5
Snatch Complex  x2

WOD – Barbara
5 Rounds:
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups

Superman 3×30 Sec

Warm Up
2 Rounds:
400m
10 Box jumps
10 Burpees
1 Burgener

Mats
Ladders

Tuck Jumps 5×10

WOD
3 Rounds:
400m
50 Air Squats

Warm Up
400m run
2 Rounds:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats

Burgener
Front Squats 5×5

WOD – Angie
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Knees to Elbows 3×10

Warm Up
2 Rounds:
20 Burpees
10 Pull Ups
10 Box Jumps
10 Air Squats

Discuss Body Weight Form

Fitness Tests
Bench and 400m
Today is the last day to finish Fitness Tests
Any holes in Data will result in a 0 for the assignment

Seniors Sign Up for Fight Gone Bad
As Long as you are working today I am good!
Leave your Mark on a board.  Take a record
Your Days are numbered

Warm Up
3 Min AMRAP
10 Push Press
10 Burpees
10 Air Squats

Snatch 5×5

WOD – Victor
Wal Balls
Max Reps
20/16

Russian Twist
3×30

Meet at the Pool
This is not an option
We are swimming
Track athletes are the only excuse.

Seniors May start requesting workouts if they are wanting to shoot for a record board. If this is done it will be done during the WOD. Skill boards do not replace a WOD.

Warm Up
2 Rounds
10 Deadbugs (10 sec ea)
5 strict pull
10 Hang Clean
10 Box Jumps

Overhead Squats 5×5

WOD – Thrusters
Max Repetitions

3×20
Back Extensions
Knee Ups
Seated Medball Twist

Seniors May start requesting workouts if they are wanting to shoot for a record board.  If this is done it will be done during the WOD. Skill boards do not replace a WOD.

Warm Up
1600m

Mats
Ladders

Hurdles

WOD
5 Rounds
300m
50 Push Ups