Fittest on Campus?

Warm Up
2 Rounds:
20 Sit Ups
10 2 Footed Bounds
10 Pull Ups
10 Deadlift

Snatch 5×5
American Swings 3×20

WOD – “James”
Box Jumps
20 Minute Progression

Core
3×10 Sec
Back Extensions
Knees to Elbows
Russian Twists

Warm Up
3 Rounds:
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex x 3

Push Press 5×5

WOD – “Issac”
Bench Press Bulgarian

Hollow Rock 3x30sec

Warm Up
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/High Knee Pull

Mats
Push Press 3×7

WOD – “Fran”
21-15-9
Thrusters
Pull Ups

Warm Up
400m sprint
20 Sit Ups
1 Burgener

Thrusters 3×20
Back Squat 5×5

WOD – “Henry”
Last man Standing
Snatch

Core
Medball Lunge and Twist 3 Lengths

Warm Up
2 Rounds:
5 Front Squats
Lunge/Backwards
10 Sit Ups
6 Directional Split Jumps

Mats
Ladders

Depth Jumps x 20

WOD – Sprints
4om Sprints
on the minute
Every minute
for 20 Minutes

Warm Up
400m
15-9
OHS
Sit Ups
Lunges
400m

Split Jerk 5×5
Box Jumps 3×20

WOD – “2012”

Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Pull Ups (Strict)
10 Air Squats

Jerk 5×5
Russian Swings 3×20

WOD – “Frank”
7×1 Strict Press
7×1 Push Press
7×1 Jerk

Core –
Plank 3 x30 Sec

Active Rest Day

Warm Up
3 rounds:
400m
10 Cleans
10 Split Jumps
Army/crab

Box Dips 3×20
OHS 5×5

WOD – “Greg”
20 Minute Progression
Push Ups

Core
Knee Ups 4×25

Warm Up
3 Rounds:
400m
Lunge <>
10 Push Press
10 Sit Ups
10 Pistols (5ea)

Snatch 5×5
Wall Balls 3×15

WOD – “Yolanda”
21 -15 – 9
Push Ups (Hand Release)
Pull Ups (Female- green band)
Air Squats (Butt to Ball)
Sit Ups (Hands touch behind  head and in front of toes)

Core
Plank 5 x 30 sec