Warm Up
2 Rounds
10 WallBalls
20 Sit Ups
10 OHS
15 Russian Swings
Snatch Balance 3×5
Split Jerk 5×5
WOD – Yolanda
25 Box Jumps
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
25 Box Jumps
022519
Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 DeadLift
20 Sit Ups
Mats
Ladders
Plyo
WOD
20 Min
Run 100yds
Jog 50yds
walk 50yds
21 Push Ups
21 Sit Ups
21 Air Squats
021519
Warm Up
400m
10 Box jumps
Walking Lunge/Backwards
400m Sprint
American Swing 3×20
Front Squat 5×5
WOD – Nancy
5 Rounds
15 OHS 65/45
400m
021419
Warm Up
21-15-9
Lift
Gymnastics
Gymnastics
WOD- The Relationship
Complete The Following with one partner working at a time. Alternate or help as needed. You may not share the movement.
Buy in each partner must farm carry 32/24 200m
Partner 1
50 Box Jumps
50 Russian Swings
50 Sit Ups
50 DeadLifts
50 Burpees
Partner 2
50 Pull Ups
50 OHS Lunges
50 Push Ups
50 Wall Balls
300 Jump Rope
Cash out each partner must farm carry 32/24 200m
For the chippers one partner may work at a time. Athletes start at the tops of their respective lists and work their ways down. Both partners must complete the 50 reps of each movement before either partner may continue to their next movement. No mixing and matching movements is allowed.
For the farm carry, Both partners can switch off and share the load or one partner can carry the whole time.
021319
Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400 (after each round)
Mats
Ladders
Tuck Jumps 5×10
WOD
15 Rounds
100m Sprint
21 Air Squats
021219
Warm Up
2 Rounds
400m
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Snatch 5×5
WOD – Melissa
5 Rounds
15 Thrusters 95/65
15 Pull Ups nb/bb
400m
021119
Warm Up
800m
Snatch 5×5
Circuit
3×20
Box Jumps
Dead Hang
Wall Sits
WOD- Tabata 2 Times
Push Ups 3 minutes
Air Squats 4 Minutes
020819
Warm Up
2 Rounds
15 Box Jumps
15 Pull Ups
400m
Russian Swings 3×20
Push Press 5×5
WOD – Linda
10 Rounds
Push Press 10-1 (65/45)
Cleans 10-1 (115/65)
Squats 10-1 (135-95)
020719
Warm Up
800m Run
10 Pull Ups
10 Push Ups
20 Air Squats
400m
Mats
Ladders
Split jumps 5×10
WOD –
3 Rounds
400m
25 Air Squats
25 Sit Ups
020619
Warm Up
2 Rounds
10 Floor Bench
20 Sit Ups
20 Sec Plank
25 Jumping Jacks (full ROM)
Ball Slams 3×20
Practice Hand Stand Push ups
or Do Wall Walks 5min
Back Squat 5×5
WOD – Karen
150 Wall Balls for Time
Butt to Ball
Crossfit Del Campo 