Warm Up
3 Rounds
Army Crawl / Crab
10 DeadLift
400m
Ball Slam 3×20
Front Squat 5×5
WOD – Kevin
Russian Swings 24/20
As many Reps as possible
Reps Should be unbroken
121019
Warm Up
3 Rounds
Lunge/High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP
Mats
Ladders
WOD –
Get Something Done
120919
Warm Up
2 Rounds
20 Sit ups
10 2 Footed Bounds
10 Pull Ups
10 DeadLift
Russian Swings 3×20
Snatch 5×5
WOD – James
20 Minute
Box Jump Progression
120619
Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters
Snatch Complex x3
Push Press 5×5
WOD
Back Squat Bulgarian
Bulgarian Sheets are in the Shopping Cart
120519
Warm Up
3 Rounds
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/High Knee Pulls
10 Minutes
Find Back Squat Max
Mats
Ladders
Plyo
WOD –
4 Rounds
100 Jump Ropes
10 Pull Ups
20 Push Ups
30 Air Squats
120419
Warm Up
3 Rounds
5 Front Squats
Lunge / Backwards Lunge
10 Sit Ups
6 Directional Split Jumps
Mats
Ladders
Depth Jumps 20
WOD –
21-15-9
Body Weight
Weight Lifting
Body Weight
120219
Warm Up
3 Rounds
400m
10 Cleans
10 Split Jumps
Army / Crab
Ball Slams 3×20
Overhead Squats 5×5
WOD – Greg
Push Up Progression
20 Minutes
112219
DC Challenge.
112119
Warm Up
3 Rounds
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups
10 Air Squats
Russian Swings 3×20
Split Jerk 5×5
WOD – Frank Lucky 7s
Strict Press 7×1
Push Press 7×1
Split Jerk 7×1
Increase Loads each single Rep
112019
Warm Up
3 Rounds
10 DeadLift
10 Box Jumps
10 Burpees
100 Jump Rope
Mats
Ladders
WOD – Annie
150 Jump Rope
50 Sit Ups
120 Jump Rope
40 Sit Ups
90 Jump Rope
30 Sit Ups
60 Jump Rope
20 Sit Ups
30 JumpRope
10 Sit Ups
10 Minute Time Cap
If WOD is not completed then Log reps completed for Score
