Warm Up
3 Rounds
10 Pull Ups
10 Snatch
10 Burpees

Mats
Ladders

WOD
3 Rounds
400m
50 Air Squats

Warm Up
3 Rounds
10 Hang Clean
10 Push Ups
10 Sit Ups
400m

3 Burgeners
Cleans 5×5

WOD
20 minute
Air squat Progression

Students may wear any athletic apparel to class that falls within the school dress code. Failure to meet dress code will be a loss of points. No ripped clothes

Warm Up
10 minutes your choice

WOD – DC Fight Gone Bad
3 Rounds
AMRAP
1 minute Push Press 45/65
1 Minute Box jumps 20/24
1 Minute SDLHP 16/24
1 Minute Jump Rope every 10 =1
1 Minute Ball Slams 12/20
1 Minute Rest

*Student must use prescribed weights to receive full credit

Warm Up
800m
(Rain) 250 Jump Ropes

WOD-Qualifier
21-15-9
add a 0 to each number for jump rope
Push Press
Box Jump
SDLHP
Jump Rope
Ball Slams

Warm Up
2 Rounds
10 Burpees
10 SDLHP
100 Jump Rope

Russian Swings 3×20
Push Press 5×5

WOD
10 Snatch
20 Cleans
30 Push Press
40 Back Squat
50 Clean Pulls
60 Box jumps
70 Tricep Dips
80 Push Ups
90 Air Squats
100 Sit ups

Warm Up
3 Rounds
Burgener
5 Pull Ups
10 Air Squats
75 jump Rope

Thrusters 3×20
OHS 5×5

WOD
75 Snatch 65/95

Warm Up
4 Rounds
10 Burpees
10 Box jumps
10 Sit ups
10 Back Ext

Mats
Ladders

WOD
30 Min AMRAP
100 yd Sprint
21 Air Squats
21 Sit ups
21 Push Ups

Warm Up
3 Rounds
Army Crawl/Crab
400m
10 Box jumps
10 Hang Clean

OHS 3×15
Cleans 5×5

WOD
50-40-30-20-10
Push Ups
Sit ups
Air Squats
Pull Ups

Warm Up
3 Rounds
10 Front Squats
400m
20 Sit Ups
10 Burpees

American Swings 3×20
Push Press 5×5

WOD
75 Clean and Jerk
65/95

Warm Up
3 Rounds
10 Hang Clean
10 Pull Ups
20 Double Unders
10 Russian Swings

Mats
Ladders

WOD
20 yard Sprints
On The Miute Every minute
for 30 Minutes