Warm Up
5 Min AMRAP
10 Push Ups
10 Burpees
10 Sit Ups
15 Air Squats
Snatch 3×10
Choice 5×5
WOD-Victor
Max Reps Wall Balls 20/16
052218
Warm Up
2 Rounds
Burgener
5 Pull Ups
20 Burpees
5 ninja Roll Ups
Push Press 5×5
Choice 3×15
WOD – Ulysses
Snatch 2×3
Snatch 3×2
Santch 5×1
052118
Pool
051818
Warm Up
800m
20 Sit Ups
10 Push ups
400m
2 Snatch Complex
Deadlift 5×5
WOD – 2012
12 Min AMRAP
20 Snatch (65/45)
12 Box over Burpees 24″/20″ box
scored as:
complete rounds.snatch.burpees
051718
Warm Up
2 Rounds
400m
Snatch Complex
10 bar over Burpees
15 Perfect Strict Pull ups
Mats
Ladders
Plyo
Depth Jumps 3×10
WOD – Sprint
20 Yard Sprints
on the Minute
every minute
20 Minutes
051618
Warm Up
3 Rounds
10 Deadbugs (3sec each)
5 Strict Pull Ups (band if needed)
10 Hang clean
10 Box Jumps
Overhead Squat 5×5
American Swings 3×15
WOD – Todd
Last Man Standing
Thrusters
95/65
051518
Choice
051318
If You Are Reading this on Sunday
Call Your Mother and tell her you love her.
Take her for a Walk.
Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box Jump Burpees
Snatch 3×10
Cleans 5×5
WOD- Steve
20 minutes
Russian Swing Progression
051118
Warm Up
3 Rounds
Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP
Russian Swings 3×20
Split Jerk 5×5
WOD- Robert
Push Press 2×3
Push Press 3×2
Push Press 5×1
Increase Load each set
051018
Warm Up
2 Rounds
10 Pistols
10 Sit Ups
10 Back Ext
Mats
Ladders
Depth Jumps 3×10
WOD
200m
50 Squats
200m
40 Squats
200m
30 Squats
200m
20 Squats
200m
10 Squats
10 Squats
200m
