Students may wear anything athletic that is school appropriate

Warm Up
800

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

Warm Up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope

American Swings 3×20
Push Press 5×5

WOD
10 Snatch
20 Cleans
30 Push Press
40 Squats
50 Clean Pulls
60 Box jumps
70 Pull Ups
80 Push Ups
90 Air Squats
100 Sit Ups

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

Overhead Squat 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 Squat
400m
20 Sit ups
10 Burpees

Russian Swings 3×20
Split Jerk 5×5

WOD
75 Clean jerk 115/95

Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
400m

Thruster 3×15
Front Squat 5×5

WOD
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat

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

Mats
Ladders
20 Broad Jumps

WOD
30 Minutes
20 yd Sprints
on the Minute Every Minute

Warm Up
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 tricep dips

Mats
Ladders
Tuck Jumps 5×5

WOD
5 Rounds
300m
50 Push Ups

Warm Up
2 Rounds
400m
15 Push Ups
Crab walk/army crawl
20 Sit Ups

Russian Swings 3×20
Snatch 5×5

WOD
100 Ball Slams

Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
15 Sit Ups

Burgener x 5
Push Press 5×5

WOD
21-15-9
Snatch Balance
Wall Ball 20/12
Ball Slam 20/12
Thruster

Warm Up
2 Rounds
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders
Depth Jumps 5×10

WOD
200m Sprint
50 Squats
200 m Sprints
40 Squats
200m Sprints
30 Squats
down to
10 Squats