Warm Up
5 Min AMRAP
5 Push Up
10 Air Squats
15 Sit Ups
Log Full Rounds on Board

Burgener x 5
Push Press 5×5

WOD – Rebecca
21-15-9
Snatch Balance 65/45
Wall Ball 20/16
Ball Slam 20/16
Kettlebell Thrusters 20/16
Gluteham Raises 3×25

Warm Up
3 Rounds
15 Thrusters
10 SDLHP
15 Sit Ups
10 Back Extensions

Mats
Ladders
Depth Jumps 20

WOD
Choice
NO Maxing

Warm Up
25 Burpees
300m Sprint
High Knee Pulls><Lunge
Hang Clean 3×15
Back Squat 5×5

WOD – Quinn
3 Rounds
400m Run
50 Sit Ups
50 Back/Hip Extensions

Hollow Rock 3×30 Seconds

Warm Up
3 Rounds
MedBall Lunge and Twist ><
10 Burpees
10 Push Press
10 Hip Extensions

WATCH THE VIDEO

Falling Starts 20 Reps
Mats
Ladders
Split Jumps 5×5

WOD
40m Sprint
on the minute
every Minute
for 25 Minutes

Warm Up
2 Rounds
10 Ball Push Ups
10 Push Press
10 Kettle Swings
10 Seated Rope Climbs

Thrusters 3×15
Clean 5×5

WOD – Paula
3 Rounds
21 Russian Swings
21 Push Ups
400m run

100 Sit Ups

Warm Up
2 Rounds
10 Burpees
10 Box Jumps
10 DeadLifts
20 Sit Ups

Mats
Ladders
Plyo

WOD
20 Min
Run 100
Jog 50
Walk 50
21 Push Ups
21 Sit Ups
21 Air Squats

Warm Up
2 Rounds
10 Ball Slams
20 Sit Ups
10 OHS
15 Russian Swings

Snatch Balance 3×5
Split Jerk 5×5

WOD Team Ophelia
200 Push Ups
150 Pull Up

Knees to Elbows 3×10

Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400m

Mats
Ladders
Tuck Jumps 3×20

WOD
15 Rounds
100m
21 Air Squats