Warm Up
3 Rounds
400m
15 Push Ups
crab walk/army crawl
25 Sit Ups
American Swings 3×20
Snatch 5×5
WOD – Susan
100 Ball Slams
030619
Warm Up
5 Min AMRAP
5 Push Ups
10 Air Squats
15 Sit Ups
Burgener 5
Push Press 5×5
WOD – Rebecca
21-15-9
Snatch Balance 45/45
Wall Ball 20/16
Ball Slam 20/16
KB Thrusters 20/16
030519
Warm Up
2 Rounds
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Ext
Mats
Ladders
Depth Jumps 25
WOD
100m Sprint
50 Air Squats
100m Sprint
40 Air Squats
100m Sprint
30 Air Squats
100m Sprints
20 Air Squats
100m Sprint
10 Air Squats
030419
Warm Up
2 Rounds
25 Burpees
400m
High Knee Pulls
Lunges
Hang Clean 3×15
Back Squat 5×5
WOD- Quinn
3 Rounds
400m
50 Sit Ups
50 Hip Extensions
Hollow Rock – 3x30sec
030119
Warm Up
3 Rounds
Plate Lunge and Twist ><
10 Burpees
10 Push Press
10 Hip Extensions (GHD)
Mats
Ladders
Hurdles
WOD –
Free Lift
022819
Warm Up
21-15-9
Lift
Gymnastics
Lift
400m after each round
Split Jerk 5×5
Bench 3×10
WOD Team Ophelia
Alternating
Push Ups
Pull Ups
50-40-30-20-10 of each
022719
Warm Up
3 Rounds
10 Ball Push Ups
10 Push Press
10 American Swings
10 Seated Rope Climbs
Thrusters 3×15
Cleans 5×5
WOD – Paula
3 Rounds
21 Russian Swings
21 Push Ups
400m
022619
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
