Grab a Black and Grey Ball
and a Green Ball
on your Way to class
(20/16)
Warm Up
5 Min AMRAP
5 Push Ups
10 Sit Ups
15 Air Squats

Burgener x 5
Push Press 5×5

WOD – Rebecca
21-15-9
Snatch Balance
Wall Balls
Ball Slams
Thrusters

Back Extensions 3×50

kate blood-marrow drive
Warm Up
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Ext

Mats
Ladders

Depth Jumps 1×50

WOD – Sprint and Squat
200m Sprint
50 Air Squats
200m Sprint
40 Air Squats
200m Sprint
30 Air Squat
200m Sprint
20 Air Squat
200m Sprint
10 Air Squats

Warm up
25 Burpees
300m Sprint
High Knee Pulls/Lunge

Hang Clean and Jerk 3×15
Back Squat 5×5

WOD – “Quinn”
3 Rounds:
400m
50 Sit Ups
50 Back Ext

Hollow Rock 3 x30sec

Warm Up  – Grab a black and greyball on your way to class
3 Rounds
<>Medball Lunge and Twist
10 Burpees
10 Push Up
10 Back Ext

Mats
Ladders

Split Jumps 5×5

WOD -Sprint
40 Meter Sprints
EMOM for 25 Minutes

Warm Up – Grab 1 Green Slam Ball per group on way to class
3 Rounds:
10 Ball Push Ups
10 Push Press
10 American Swings

Clean 5×5
Thrusters 3×15

WOD – “Paula”
3 Rounds:
21 Russian Swings (24/20)
21 Push Ups
400m

100 Sit Ups

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

Ladders

WOD – “Nancy”
5 Rounds:
15 OHS
400m

Warm Up
400m
5 Box Jumps
Walking Lunge/Backwards
400m Sprint

Front Squat 5×5
American Swings 3×20

WOD –Out To Field
20 Minute AMRAP
Run 100yds
Jog Back 50 yds
Walk Back 50yds
21 Push Ups
21 Sit Ups
21 Air Squats

Warm Up
2 Rounds:
10 Wall Balls
10 Sit Ups
10 OHS
5 American Swings

Jerk 5×5
Snatch Balance x 3

WOD – “Yolanda”
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups

MidLine
5x30sec
Planks

Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400 between each round

Mats
Ladders

Tuck Jumps 5×10

WOD
15 Rounds:
100m Sprints
21 Air Squts

Warm Up
2 Rounds:
10 OHS
400m
10 Pull Ups
20 Sit Ups

Snatch 5×5
Thrusters 3×20

WOD – “Melissa”
5 Rounds:
15 Bench Press (Kettlebells)
15 Pull Ups
400m