Warm Up
3 Rounds:
10 Dead Lift (Lite)
20 Sit Ups
10 Box Jumps

Snatch 5×5
American Swing 3×20 (Educate)

WOD – Chelsea
30 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Midline Stabalization
Back Extensions 3×30

Warm Up
3 Rounds:
100 Jump Rope (Double Unders?)
Lunge/Lunge Backwards
5 Front Squat
1 Burgener

Deadlift 3×7 (Educate)

Mats
Ladders

WOD – Sprints
20 Yard Sprints
on the Minute
every Minute
for 20 Minutes

Warm Up
2 Rounds:
5 Front Squats
10 Russian Twists
10 Burpees
High Knees/ Butt Kickers

Overhead Squat 5×5 (Educate)
Snatch Complex x 2

WOD – Barbara (Get Dynamax Balls) – Focus on Form
5 Rounds:
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups

Midline Stabalization
Superman 3×30 sec

Little Ellis at the Sactown Throwdown

Warm Up
2 Rounds:
400m
10 Box Jumps (Educate)
10 Burpees (Educate)
1 Burgener (Educate)

Mats
Ladders

Tuck Jumps 5×10 (Educate)

WOD – Get (Dynamax Balls for Squats)
3 Rounds:
400m
50 Air Squats

Warm Up
3 min AMRAP
10 Push Press
10 Burpees
10 Sit Ups
10 Air Squats

Snatch 5×5

WOD – “Victor”
Wall Balls
Max Reps
Advanced Lifter to use a 20 lb Ball

Russian Twist 3×30

Warm Up
2 Rounds:
1 Burgener
5 Pull Ups
15 Burpees
5 Ninja Roll Ups

Push Press 3×5

WOD – “Ulysses”
Snatch
2×3
3×2
5×1
Advanced Lifter may start at 40kg

Toes to Bar 3×20

Warm Up
3 Rounds:
400m
1 Snatch Complex
10 Double Jump Burpees
15 Perfect Push Ups

Indoor Mats
Ladders

Sprints – Outside – Dress Accordingly
20 Yard Sprints
On the minute
Every Minute
for 20 Minutes

Warm Up
2 Rounds:
10 x 3 second Deadbugs (5 ea Leg)
5 Strict Pull Ups
10 Hang Clean
10 Box Jumps

Overhead Squats 5×5

WOD – “Todd”
Max Reps – Thrusters
12kg or 16kg Kettle Bells

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

Warm Up
1600m

Mats
Ladders

Tuck Jumps 5×5

WOD
5 Rounds:
300m
50 Push Ups

Warm Up
800m
20 Sit Ups
10 Push Ups
400m

Snatch Complex 2×1
DeadLift 5×5

WOD – “2012”
12 Min AMRAP
20 Snatch (30kg/20kg)
12 Box Jump Burpees (20″/16″)

Scored: Rounds.Snatch.BJB
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