101519

Warm Up
2 Rounds
400m
15 Push Ups
Gorilla/Crab
20 Sit Ups

Russian Swings 3×20
Snatch 5×5

WOD – Susan
100 Ball Slams
For Time
20/16

Medball OH Lunge
4 Lengths

Advertisements

101419

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

Burgener x 5
Push Press 5×5

WOD – Rebecca
21-15-9
Snatch Balance 65/45
Wall balls 20/16
Ball Slam 20/16
Kettlebell Thrusters 20/12

101019

Students may wear what ever they want to the final.  Must be exercise apparel and school appropriate.

Warm Up
15 Minutes to make it happen

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 = 1rep)
1 min Ball Slams 20/12
1 min Rest

WOD is scored on the total reps completed

100819

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

Mats 
Ladders
Depth Jumps
no box – squat and jump 5×10

WOD
5 Rounds
200m Sprint
50 Air Squats
200m Sprint
40 Air Squats
200m Sprint
30 Air Squats
200m Sprint
20 Air Squats
200m Sprints
10 Air Squats

Train To Not Suck At Life