Warm Up
2 Rounds:
Burgener
5 Strict Pull Ups
20 Burpees
5 Ninja Roll Ups

Front Squat 5×5

Fitness Testing
Bench
Kneeling Medball Throw

Warm Up
2 Rounds:
400m
Snatch Complex
10 Burpees
15 Perfect Push Ups

Choice 5×5

Fitness Testing
Height
Weight
Vertical Jump
400m

Warm Up
2 Rounds
10 DeadBugs (5 sec each)
5 Strict Pull Ups
10 Hang Cleans
10 Box Jumps

Overhead Squats 5×5
Choice 3×20

WOD – 2012
Group 2

Warm Up
800m
20 Sit Ups
10 Push Ups
400m

2 Snatch Complex
Dead Lift 5×5

WOD -“2012”
12 Min AMRAP
20 Snatch 65/45
12 Box Jump Burpees 24/20

Score
Full Rounds – Snatch – Box Jumps

Warm Up
2 Rounds:
10 Ninja Roll Ups
20 Box Jumps Burpees

Snatch 3×10
Cleans 5×5

WOD -Steve
20 Minute Progression
Russian Swings 24/16

Warm Up
2 Rounds
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

Back Extensions 5×30

Warm Up
2 Rounds
10 Pistols
10 Sit Ups
10 Back Ext
Lunge/High Knee Pulls

Mats
Ladders

WOD – Quentin
Clean Bulgarian

Warm Up
30 Burpees

Find your Clean Max (12 Min)
Resistance Running 6xBlack Mats

WOD -Sprint and Squat
Sprint 200m
50 Air Squats
Sprint 200m
40 Air Squats
Sprint 200m
30 Air Squats
Sprint 200m
20 Air Squats
Sprint 200m
10 Air Squats
Sprint 200m

Warm Up
3 Rounds
1 Burgener
10 Hang Cleans
10 Box Over Jumps
100 Jump Rope

Mats
Ladders
Split jumps 5×6

WOD – Sprint
20 Minutes
40m Sprint
on the Minute
every minute

Warm Up
3 Rounds
400m
10 Push Ups
10 Air Squats
10 Deadlift

American Swings 3×20
Snatch 5×5

WOD – Peter
Thruster Progression
20 Minutes
90/65