Warm Up
3 Rounds:
15 Burpees
10 Hang Cleans
15 Sit Ups

DeadLift “Lite” 3×10

Mats
Ladders

WOD
2o Minute AMRAP
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups
log your rounds

Practice Handstand  if there is time left in class.

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