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

Warm Up
800
20 Sit Ups
10 Push Ups
400m

2 Snatch Complex
DeadLift 5×5

WOD – “2012”
12 Min AMRAP
20 Snatch  65#/45#
12 Box Jumps 20″/16″

Warm Up
2 Rounds:
10 Ninja Roll Ups
20 Box Jump Burpees
15 Sit Ups

Snatch 3×20
Cleans 5×5

WOD – Steve
Russian Swing Progression
20 Minutes
32kg/20kg

Dead Bugs 5×10 Sec

Extra Credit To any participants or spectators for fittest on campus tomorrow

Warm Up
1600m Run on the track

Game Day Work Out

Warm Up
400m
10 Burpees
10 Ninja Roll Ups
10 Sit Ups
25 Air Squats
400m

Find your Clean Max (15minutes)

WOD – Quentin
Clean Bulgarian

Last Day to Register for Fittest on Campus
Spread the Word!

Warm Up
30 Burpees

Ball Slams 3×20
Front Squat 5×5

WOD – Fran
21-15-9
Thrusters
Pull Ups

WATCH IT!

Fittest on campus registration due on Wednesday

Warm Up
3 Rounds:
1 Burgener
10 Hang Cleans
10 Box Over Jumps
100/50 Jumprope/Double Unders

Mats
Ladders
Split Jumps 6×5

Hurdles

20 min
40m Sprint
on the minute every minute

Warm Up
3 Rounds:
400m
10 Push Ups
10 Air Squats
10 Dead Lift

American Swings 3×15
Snatch 5×5

WOD – Peter
20 Minute Progression
Thrusters
95/65

Mid Line
3 x 30 sec
Plank (Push Up)
Knees over Waist
Seated Twist

Warm up
3 Rounds:
10 SDLHP
10 Push Press
10 Burpees
10 Tuck Jumps

Mats
Ladders
Hurdles

WOD
15min AMRAP
Run 100
Jog 50
walk 50
10 Push Ups
10 Sit Ups
10 Air Squats