Warm Up
800m

WOD – “DC’s Fight Gone Bad (FGB)”
3 Rounds:
1min Push Press (65/45)
1min Box Jumps (24/20)
1min SDLHP (16/24)
1min Jump Rope (every 10 reps=1)
1min Ball Slams (20/12)

Notebook Check

Warm Up
1600m
Timed

Mats

WOD – “Qualifier”
21-15-9
Push Press
Box Jumps
SDLHP
Jump Rope (double the reps)
Ball Slams

Fight Gone Bad Education and Rules

Warm Up
2 Rounds:
400m
15 Push Ups
Gorilla / Crab Walk
20 Sit Ups

Snatch 5×5
American Swings 3×20

WOD “Susan”
100 Ball Slams for Time (20/12)

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