Warm Up
3 Rounds:
10 Air Squats
10 Alternating DeadBugs
10 Burpees
10 Sit Ups
Front Squats 5×5
WOD -William
Back Squat Progression
20 Minutes
135/115
121217
Warm Up
800m
WOD
Marines will be here
to play.
We will be outside
Dress Accordingly
Weather Report…..Its Cold
121117
Warm Up
400m
Snatch Complex
10 Burpee
15 Push Ups
Mats
Ladders
Free Lift
120817
Warm Up
2 Rounds
20 Sec Dead Bug
5 Strict Pull Up
10 Hang Clean
10 Box Jumps
Overhead Squats 5×5
WOD – Todd
Thrusters Max Reps
120717
Warm Up
1600m
Mats
Ladders
Plyo
WOD
4 Rounds:
300m
50 Air Squats
120612
Warm Up
800m Run
20 Sit Ups
10 Push Ups
400m Run
WOD – 2012
12Min AMRAP
20 Snatch 65/45
12 Box Jump Burpees 24″/20″
120517
Warm Up
2 Rounds
10 Ninja Roll Ups
20 Box Jumps
10 Burpees
Snatch 5×5
Cleans 3×10
Dead Bugs 5×10
WOD – Steve
American Swing Progression
20 Minutes
120417
Warm Up
2 Rounds
Burgener
10 Snatch Balance
10 Box Jumps
10 SDLHP
Russian Swings 3 x20
Split Jerk 5×5
WOD – Robert
Push Press
2×3
3×2
5×1
increase load from set to set
120117
Warm Up
2 Rounds
10 Pistols
10 Sit Ups
10 Back Ext
Mats
Ladders
Depth Jumps 20 x 1
WOD
200m Sprint
50 Air Squats
200m Sprint
40 Air Squats
200m Sprint
30 Air Squat
200m Sprint
20 Air Squat
200m Sprint
10 Air Squat
200m Sprint
113017
BRING BULGARIAN SHEET TODAY
Warm Up
30 Burpees
Find Your Clean Max
15 min
WOD – Quentin
Clean Bulgarian
BRING BULGARIAN SHEET TOMORROW
Crossfit Del Campo 