Warm Up
WOD
200m Walking Lunge
Start your clock
workout begins with 10 push ups
move directly into your walking lunge.
at the top of every minute do 10 Push Ups
The workout is complete when you finish 200m
of lunges.
Wash Your Hands – Take A shower – Eat – Log Results
Warm Up
Run or walk a 2400m (2mile) – Log Time
WOD
10 Rounds For Time
10 Push Ups
10 Sit Ups
10 Squats
Wash Hands – Take Shower – Eat – Log Results
Warm Up
WOD
3 Rounds For Time
40 Jumping Squats
30 Straight Leg Sit Ups
20 Hand Release Push Ups
10 Tricep dips
Wash Your Hands – Take A shower – Eat – Log Results
Warm Up
WOD
4 Rounds for Time
50 Double Unders or 100 Singles
20 Push Ups
15 knees to elbows (preference to be in a hanging position-tree branch? if not from the laying position)
Wash hands – Take Shower – Eat – Log results
Warm Up
400m
lunge><
10 Push Press
10 Sit Ups
Wall Balls 3×20
Snatch 5×5
WOD – Yolanda
25 Box Jumps (Plyo)
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
25 Box Jumps (Plyo)
Warm Up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope
One armed Swings
3×20 (10 Each arm)
WOD – Xiong
10 Snatch
20 Cleans
30 Push Press
40 Squats
50 Clean Pulls
60 Box jumps
70 Tricep Dips
80 Push Ups
90 Air Squats
100 Sit ups
Warm Up
2 Rounds
10 Pull Ups
20 Burpees
1 Burgner
20 Sit Ups
Mats
Ladders
Plyo
WOD –
400m Run
50 Squats
400m Run
40 Squats
400m Run
30 Squats
400m Run
20 Squats
400m Run
10 Squats
Warm up
3 Rounds
Burgner
5 Pull Ups
10 Air Squats
75 Jump Ropes
Thrusters 3×20
Overhead Squat 5×5
WOD – Wendy
75 Snatch
95/65
Warm Up
4 Rounds
10 Burpees
10 Box Jumps
10 Sit Ups
10 Back Ext
Mats
Ladders
WOD
30 Min
100m Sprint
21 Air Squats
21 Push Ups
21 Sit Ups
Warm Up
3 Rounds
army Crawl/Crab Walk
400m
10 Box Jumps
5 Hang Cleans
Strict Press 5×5
Hang Cleans 3×15
WOD- Valerie
50-40-30-20-10
Push Ups
Sit Ups
Air Squats
Pull Ups
