Warm Up
2 Rounds:
1 Burgener
10 Air Squats
15 Box Jumps
400m

Snatch 5×5
Clean and Jerk 3×20

WOD – Larry
Lucky Sevens
7×1 Overhead Squats
7×1 Front Squats
7×1 Back Squat

Core
100 Sit Ups

Warm Up
3 rounds:
10 Pistols
10 Push Press
Lunge/Backwards
15 American Swings

Mats
Ladders

Split Jumps 5×5

WOD – 30/30
30 Seconds Work
30 Seconds Jog
ROUND 1
Jumping Jacks
Planks
Mountain Climber
Lunge
ROUND 2
Push Press
Burpees
Mountain Climbers
Squat Jumps
ROUND 3
Push Ups
Sit Ups
Planks
SDLHP

Warm Up
3 Rounds:
Army Crawl/Crab Walk
10 DeadLift
400m

Front Squat 5×5
Ball Slams 3×20

WOD – Kevin
Last Man Standing
Russian Swings

Core
3×30 Seconds:
Back Extensions
Dead Hang
Russian Twists

Warm Up
2 Rounds:
Lunge/High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP

Ladders

Create a 21-15-9 WOD
Use
1 OlympicLift
1 PowerLift
1Gymnastics movement
1 Calastenic (i.e. jumping Jack)

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”