Warm Up
2 Rounds:
20 Sit Ups
10 Air Squats
15 Burpees

Resistance Running x 3
Overhead Squat 5×5

WOD – “Dave”
Pull Ups
20 Minute Progression

Take Care of Your Hands

Del Campos Fittest Person Competition
Friday and Saturday
May 3-4
Who’s In?

Warm Up
400m
10 Tuck Jumps
Lunge
20 Sit Ups

Snatch Complex x 3
Push Press 5×5

WOD – “Charles”
Back Squat Bulgarian
*Please see the Handout below.
Print this form out for Fridays class.
You should know your Back Squat Max.
Do the math before you get to class.

bulagarianpdf – Print your Bulgarian Hand out here for Fridays WOD

Del Campo’s Fittest Person Competition
Friday and Saturday May 3-4
Who’s in?

Warm Up
3 Rounds:
10 Pull Ups
20 Burpees
10 Sit Ups

Mats
Ladders

Tuck Jumps 5×10

WOD
3 rounds:
400m Run
50 Air Squats

bulagarianpdf – Print your Bulgarian Hand out here for Fridays WOD

Del Campo’s Fittest Person Competition
Friday and Saturday May 3-4
Who’s in?

Warm Up
2 rounds:
10 Hang Cleans
10 Push Ups
10 Sit Ups
400m

Burgeners x 3
Clean 5×5

WOD – “Allen”
Air Squat Progression
20 Minutes

Core
Knees to Elbows 3×20

Warm Up
2 Rounds:
10 Burpees
10 Sit Ups
10 SDLHP
100 JumpRope

American Swings 3×20
Push Press 5×5

WOD – ” Xiong”
10 Snatch
20 Cleans
30 Push Press
40 Back Squats
50 Pulls
60 Box Jumps
70 Push Ups
80 Air Squats
90 Sit ups
800m Run

Khalipa’s Hotel WOD’s – WODS on the Go…..Check it out. No Excuses!

Warm Up – Day 1
800m Run
15 Burpees

American Swings 3×20
Snatch 5×5

Warm Up – Day 2
2 Rounds:
12 Box Jumps
10 Pull Ups
400m sprint

Thruster 3×20
Pull Ups max reps……..twice

Fitness Testing
Complete the following tests over the next 2 days:
–  Height
–  Weight
–  Bench
–  Vertical Jump
–  Strict Press
–  Overhead Squat
–  400m Sprint
–  Medball Throw
–  Standing Broad Jump
Log your results in your notebook and with the TA’s. 
Feel free to Post Progress on the Site.

Warm Up
800m run
15 Burpees

Move under the clock to weight for further directions.
Stretch as you wait.
Get Loose.
Get Ready.

Del Campo Fight Gone Bad
3 Rounds:

1 min Push Press (count every rep)
1 min Box Jumps (count every rep)
1 min SDLHP (count every rep)
1 min Jump Rope (every 10 reps is 1)
1 min Ball Slams (count every rep)
1 min Rest