Objective: Push / Pull / Team

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

Snatch Balance x 3
Split Jerk 5×5

WOD – Team Ophelia
120 Push Ups
120 Pull Ups
90 Push Ups
90 Pull Ups
60 Push Ups
60 Pull Ups
30 Push Ups
30 Pull Ups
10 Push Ups
10 Pull Ups

Med Ball Twists 3×10

Butterflies For Valentines Day

Objective: Interval Trainning

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

Front Squat 5×5
Russian Swing 3×20

WOD – Nancy
5 Rounds:
15 Overhead Squats
400m

Objective: Interval Trainning

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

Snatch 5×5
Thrusters 3×20

WOD – Melissa
5 Rounds for Time
15 Bench Press
15 SDLHP
400m

Midline
3 x30 Seconds
Back Extensions
Toes to Bar
Russian Twist

Objective: Muscular Endurance

Warm Up
800m

Snatch 5×5
Box Jumps 3×20

WOD – “Tabata two Times
Push Ups 3 Minutes
Air Squats 4 Minutes

Objective: Lift for Power

Warm Up
15 Box Jumps
15 Pull Ups
400m

Push Press 5×5
American Swings 3×20

WOD – Linda
10 x 10-1
Push Press
Cleans
Squats
10-10-10
9-9-9
8-8-8
7-7-7
down to
1-1-1

Warm Up
800m Run
10 Pull Ups
10 Push Ups

Mats
Ladders

Split Jumps 5×6

WOD
3 Rounds:
400m Run
25 Air Squats
25 Sit Ups

Warm Up
2 Rounds:
10 Bench Press
20 Sit Ups
20 sec Plank
25 Jumping Jacks

Ball Slams 3×20
Back Squat 5×5

WOD – ” Karen”
150 Wall Balls
For Time

Handstand / Push Up Practice

Happy Birthday Bob
Music Appreciation Today

Warm Up
2 Rounds:
7 Front Squats
10 Pistols
100 Jump Rope
Army Crawl/ Crab

Mats/Ladders

Sprint Progression
10m on Minute 1
20m on minite 2
30m on minute 3
All the way thru
10 Minutes

Warm Up
2 Rounds:
10 OHS
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – “Jackie”
50 Thrusters
30 Pull Ups
1600m Run

Core
3 Rounds:
20 Back Extensions
20 Knees to Elbows
20 Russian Twists

Warm Up
10 DeadLift
15 American Swings
10 Back Extensions
2 Footed Bounds

Split Jerks 3×10
Snatch Complex x 2

WOD – Isabel
30 Snatch
adv lifter to use 40kg?

Core
Hollow Rock 3×30 sec