Warm Up
3 Rounds:
10 Hang Cleans
10 Sit Ups
10 Back Extensions (GHD)

Front Squat 5×5
Thrusters 3×20

WOD – “Zena”
21-18-15-12-9
Push Press
Pull Ups
Burpees While you Wait
Record The Total Burpees
High Score Wins

Core
Lunge and Twist
3 Lengths outside

Warm Up
3 Rounds:
400m
Lunge / Backwards Lunge
10 Push Press
10 Sit Ups

Snatch 5×5
Ball Slams 3×20

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

Core
Planks – 5×30 sec

Warm Up
2 Rounds:
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope (50 Double Unders)

WOD – “Xiong”
10 Snatch
20 Cleans
30 Push Press
40 Back Squats
50 Pull
60Box Jumps
70 Push Ups
80 Air Squats
90 Sit Ups
100 2 Footed Bounds

Warm Up
2 Rounds:
10 Pull Ups
20 Burpees
1 Burgener
20 Sit Ups

Mats
Ladders

WOD
400m
50 Air Squats
400m
40 Air Squats
400m
30 Air Squats
400m
20 Air Squats
400m
10 Air Squats

Warm Up
3 Rounds:
1 Burgener
5 Pull Ups
10 Air Squats
100 Jump Rope (50 Double Unders)

Overhead Squats 5×5
Thrusters 3×15

WOD – “Wendy”
75 Snatch
for time
40kg?

Core
3×30 Sec Hollow Rock

Warm Up
4 Rounds:
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Extensions

Mats
Ladders

Split Jumps 5×5

WOD
30 minute AMRAP
100 m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups

Record Rounds on White Board
ex 10.21.21.5 = 10 Rounds . 21 Air . 21 Sit . 5 Push

Bring Gloves
Warm Up
3 Rounds:
Gorilla/army crawl
10 Box Jumps (middle lane)
7 Hang Cleans

Press and OHS 3×15
Cleans 5×5

WOD – “Valerie”
50-40-30-20-10
Push Ups
Sit Ups
Air Squats
Pull Ups

Core
Russian Twists 3×50

Warm Up
800m

Fight Gone Bad

Warm Up
8oom

Burpees 35
Russian Swings 3×20

Lecture:
FGB Rules
FGB sign ups

WOD – “The Qualifier”
3 Rounds:
20 Push Press
20 Box Jumps
20 SDLHP
100 Jump Rope
20 Throwdowns

Warm Up
3 Rounds:
10 Front Squats
400m
20 Sit Ups
20 Burpees

Push Jerk 5×5
American Swings 3×20

WOD – “Ursula”
75 Clean and Jerk
for time
Adv lifter to use 60 kg bar?

Core
Superman 5×30 sec