Warm Up
2 Rounds
10 OHS
10 Box Jumps
10 Push Ups
10 Pistols

Mats
Ladders
Tuck Jumps 5×10

WOD
15 Rounds
100m Run
21 Air Squats

Weigh in and Log in

Warm Up
3 Rounds
10 Pull Ups
10 Hang Cleans
10 American Swings
10 Air Squats

Ball Slams 3×20
Cleans 3×10

WOD-Michael
20 Rounds
Push Press Progression 65/95
Set 1 – 1 reps
Set 2 – 2 reps
Set 3 – 3 reps
Through
Set 20 20 Reps

Warm Up
2 Rounds
1 Burgener
10 Air Squats
15 Box Jumps
400m

Snatch 5×5
Clean and Jerk 3×20

WOD – Larry
Lucky 7’s

Overhead Squats 7×1
Front Squat 7×1
Back Squat 7×1
Essentially you have 21 single repetition sets.  You will add weight each round throughout the the 21 Sets

Warm Up
3 Rounds
10 Pistols
10 Push Ups
Lunge/Backwards
15 Russian Swings

Mats
Ladders
Split Jumps 5×8

WOD
3 Rounds
400m
25 Air Squats
25 Sit Ups

Warm Up
3 Rounds
Army Crawl/Crab
10 Deadlift
400m

Ball Slams 3×20
Front Squat 5×5

WOD – Kevin -Last Man Standing
Max Reps 24/20

Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters

3 Burgeners
Push Press 5×5

WOD – Back Squat Bulgarian
Bring Your Bulgarian Sheets
Last chance to receive points for them

Warm Up
2 Rounds
20 Sit Ups
10 2 Footed Bounds
10 Pull Ups
10 Dead Lifts

American Swings 3×20
Snatch 5×5

WOD – James
20 min Box Jump Progression

*Dress Accordingly as we will be outside  Uniform mandatory

Warm Up
2 Rounds
400m
20 SitUps
1 Burgener

Thrusters 3×20
Back Squat 5×5

WOD-
21-15-9
Lift
Body Weight
Lift
Body Weight

Warm Up
5 Front Squats
Lunge/Backwards
10 Sit Ups

6 Directional Split Jumps

Mats
Ladders

WOD
40 meter sprints
20Minutes
on the minute
every minute