Warm Up
3 Rounds
5 Wall Walks
400m
10 Box Jumps
5 Hang Cleans

Snatch Press to OHS 3×5
Cleans 5×5

WOD- Valerie
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 Swing 3×20
Clean and Jerk 5×5

WOD- Ursula
75 Clean And Jerk 115/95/65

Plank 6x30sec

Warm Up
3 Rounds
10 Hang Clean
10 Pull Ups
20 Double unders (Rope)
10 American Swings

Mats
Ladders
Depth Broad Jumps x 20

WOD – 
20 yd sprints
on the minute
every minute
for 20 Minutes

Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
300m

Thrusters 3×15
Front Squat 5×5

WOD – Tiffany
100 of Each w/ 45# Bar
Snatch Pull
Snatch
Snatch press
Overhead Squat

Watch it TODAY on Netflix!!

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

Mats 
Ladders
Plyo

WOD 
5 Rounds
300m
50 Air Squats

50 Push Ups

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

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

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

Warm Up
1200m run

WOD – Qualifier
21-15-9
Push Press 65/45
Box Jumps 24/20
SDLHP 24/16
Jump Rope add a 0 to each number
Ball Slams 20/12

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