Warm Up
10 Ball Push Ups
10 Push Press
10 American Swings

Thrusters 3×10
Clean 5×5

WOD – “Paula”
3 Rounds:
21 Russian Swings
21 Push Ups
400m

Bench Crunchies 1×150

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

Jerk 5×5
Landing Drops 3×10

WOD – “Ophelia”
50 – 40 – 30 – 20 – 10
Push Up
Pull Up

Russian Twist 3×10

Warm Up
2 Rounds:
10 Burpees
10 Box Jumps
10 Deadlifts
20 Sit Ups

Mats
Ladders

Out To the Stadium
20 Minute AMRAP
Run 100m
Jog Back 50m
Walk back 50m
21 Push Ups
21 Sit Ups
21 Air Squats

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

Russian Swings 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds:
15 Overhead Squats
400m Run

Come ready to Work

Choice Day

Short Day
Goofy Schedule.
Come ready to go!

Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400m between the 21 the 15 the 9

Mats
Ladders

WOD
15 Rounds
for time

100m Sprint
21 Air Squats

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

Thrusters 3×10
Snatch 5×5

WOD – “Melissa”
5 Rounds:
15 Thrusters
15 Pull Ups
1 400m

3 Rounds:
30 sec Back extensions
30 Sec Knee Ups
30 Sec Russian Twists

Warm Up
2 Rounds
15 Pull Ups
15 Box Jumps
400m

Push Press 5×5
American Swings 3×20

WOD – “Linda”
10 Rounds
Push Press 10-1
Cleans 10 -1
Squats 10-1
Start with 40 kg, 60, 80

First round is 10-10-10
Second round is 9-9-9
Third Round is 8-8-8

…………