Warm Up
3 Rounds:
400m
15 Air Squats
15 Back Ext
Heel to Heel <>

Clean 5×5
Ball Cleans 3×15 (Dynamax Ball….ea group needs one)

WOD – “Diane”
21-15-9
Clean Pulls
Push Press

Russian Twist 3×30 Sec

Today will be the last chance to turn in a signed syllabus for credit.

Warm Up
3 Rounds:
10 DeadLift
20 Sit Ups
10 Box Jumps

Snatch 5×5
Russian Swings 3×20

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

Back Extensions 3×30

Warm Up
3 rounds:
100 Jump Rope
lunge/backwards
5 Front Squats
1 Burgener (PVC)

DeadLift 3×10
Education

Mats
Ladders

20 Yard Sprints
on the minute every minute for 20 minutes
*dress accordingly

Warm Up
2 rounds:
5 Front Squat
10 Russian Twists
10 Burpees
High Knee Pulls/Butt Kickers

Overhead Squat 5×5
Snatch Complex x 2

WOD-“Barbara”
5 rounds fot time
20 Pull Ups
20 Push Ups
20 Air Squats
20 Sit Ups
*please grab 1 Dynamax ball (grey and black) for each station

Superman 3x30sec

Weather Report………..COLD.  Dress accordingly

Warm Up
2 rounds:
400m
10 Box Jumps
10 Burpees
1 Burgener

Tuck Jumps 5×10

Mats
Ladders

WOD
3 Rounds:
400m Run
50 Air Squats

If there is any interest at all for the Sactown Throwdown please let me know.  It is an individual and Team event.  There is also a chance for volunteering at the event (you get a shirt and Beenie).  Courtney Powell will be here to disscuss the competition as well as the volunteeing.
Maybe some Extra Credit as well.

Warm Up
2 Rounds:
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats

Front Squat 5×5
Burgeners x 2

WOD – “Angie”
1 Round
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
for time
*a student may not leave one exercise to go to another unitl he/she has finished the last.

Warm Up
1600m run

Mats
Ladders

Find a Max
Choose one Lift (15 Min)

WOD
5 Rounds:
300m
50 Push Ups

Happy 12-12-12

Warm Up
1 Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP

Jerk 5×5
Russian Swing 3×20

WOD – “Robert”
Push Press
2×3
3×2
5×1
Advanced Lifter to Start at 40 kg
Increase loads each set

Core
Back Extensions 5×30