Day 48
Warm Up
2 Rounds
10 DeadLift
Army Crawl
10 American Swings
15 Burpees
Clean and Jerk
3×15
Back Squat
5×5
WOD
Push Press
Max reps
65/95
Superman
3×30 Seconds
Category Archives: WODs
These are Past WODs by Date
040224
Day 47
Warm Up
3 Rounds
10 Snatch
10 Pull
20 Burpees
Mats
Ladders
Tuck Jumps
3×10
WOD
3 Rounds
400m
50 Air Squats
040124
Day 46
Warm Up
2 Rounds
10 Hang Clean
10 Push Up
10 Sit Ups
400m
Burgeners x 3
Cleans
5×5
WOD
20 Minute
Air Squat
Add 1 rep per minute
For 20 Minutes
*sit on Ball
032124
Students may wear any school appropriate
athletic gear to the final
Warm Up
10 Minutes on your own
WOD
FINAL
DC Fight Gone Bad
3 Rounds
1min Push Press 45/65
1min Box Jumps 24/20
1 min SDLHP 16/24
1 min Jump Rope (every 10 =1)
1 min Ball Slams 12/20
1 min Rest
Score is cumulative reps
032024
Warm Up
3 Rounds
10 Lift
10 Body Weight
400m
10 Body Weight
WOD
Qualifier
21-15-9
Push Press 45/65
Box Jump 20/24
SDLHP 16/24
Ball Slam 12/20
JumpRope (add a zero)
031924
Warm Up
3 Rounds
10 Hang Clean
10 Sit Ups
10 Back Ext
Thrusters
3×20
Front Squat
5×5
WOD
21-18-15-12-9
Push Press
Pull Ups
*burpees are done while an athlete waits for the bar
031824
Day 36
Warm Up
3 Rounds
10 Front Squat
400m
20 Sit Ups
10 Burpees
Russian Swings
3×20
Split Jerk
5×5
WOD
75 Clean and Jerk
65/95
Superman
5×30 Sec
031524
Day 35
Warm Up
3 Rounds
10 Hang Cleans
10 Pull Ups
20 Double Unders/attempts
10 Russian Swings
Mats
Ladders
WOD
20 yd Sprints
on the minute
every minute
for 20 minutes
031424
Day 34
Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
300m
Thrusters
3×15
Front Squat
5×5
WOD
100 of Each
Snatch Pull
Snatch
Snatch Press
Overhead Squat
3×30 Sec
Back Extensions
Kick outs
Russian Twist
031324
Day 33
Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 Pull Ups
Mats
Ladders
Tuck Jumps 5×5
WOD
5 Rounds
300m Run
50 Push Ups
Crossfit Del Campo 