Warm Up
2 Rounds
10 DeadBugs
5 Strict Pull ups (band ok)
10 Hang Cleans
10 Box Jumps
Overhead Squats 5×5
WOD – Todd
20 Rounds
Thruster Progression
95/65
121018
Warm Up
1600m
Cleans 5×5
Overhead Squat 3×10
Mats
Ladders
Free Lift
No Max
120718
Warm Up
21-15-9
Lift
Gymnastics
400m
Snatch 3×10
Cleans 5×5
WOD – Steve
Russian Swing Progression
20 Minutes
120618
Warm Up
3 Rounds
10 Pull Ups
10 Push Ups
10 Overhead Squats
20 Sit Ups
Bench 5×5
Fitness Testing – this is the last day to log in scores.
Height
Weight
Medball
Standing Broad Jump
Bench
400m
120518
Warm Up
3 Rounds
400
10 Cleans
10 Burpees
25 Sit Ups
Mats
Ladders
Fitness Testing
Height
Weight
Standing Broad Jump
Vertical Jump
Bench
400m
120418
Warm Up
3 Rounds
10 Ninja Roll Ups
20 Box Jump Burpees
400m
Snatch 3×10
Cleans 5×5
Fitness Testing
Height
Weight
Vertical Jump
400m
120318
Warm Up
Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP
Russian Swings 3×20
Split Jerk 5×5
WOD – Robert
Push Press
2×3
3×2
5×1
Increase Load each set
113018
Warm Up
30 Burpees
Ball Slams 3×20
Front Squat 5×5
WOD – Quentin
Clean Bulgarian
112918
Warm Up
2 Rounds
10 Pistols
10 Sit Ups
10 Back Extensions
Lunge/Backwards
Mats
Ladders
Find your Clean Max
Free Lift
112818
Warm Up
3 Rounds
Burgener
10 Hang Cleans
10 Box Over Jumps
100 Jump Rope
Mats
Ladders
Plyo
Free Lift
Crossfit Del Campo 