Warm Up
1200m Run
40 Push Ups

Sac State Aquatic Center
Rowing all Day

Warm Up
3 Rounds:
10 Tuck Jumps
10 Burpees
10 Thrusters

Snatch Complex x 3
Push Press 5×5

WOD – Isaac
Bench Press Bulgarian

Hollow Rock 3x30sec

Warm Up
20 Rounds:
400m
20 Sit Ups
1 Burgener
5 Ninja Roll Ups

Thrusters 3×15
Back Squat 5×5

WOD – Henry
Snatch Max Reps
75/55

Dead Bugs
6x30sec

Warm Up
2 Rounds:
5 Front Squats
Lunge/Backwards
10 Sit Ups
6 Directional Split Jumps (Educate)

Mats
Ladders
Depth Broad Jumps 20 x 1

WOD – Sprint
40 meter Sprints
on the minute
every minute
for 20 minutes

Warm Up
3 Rounds:
400m
10 Cleans
10 Split Jumps
Army/Crab

Ball Slams 3×20
Over Head Squats 5×5

WOD – Dave
20 Minute Push Up Progression

Toes to Bar/Knees to Elbows
4×25

Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups
10 Air Squats

American Swing 3×20

Split Jerk 5×5

WOD – Frank
“Lucky 7’s”
Strict Press 1-7
Push Press 8-14
Jerk 15-21
All Single reps adding weight each set throughout the wod.

Prone Isolation 3×30 sec

Warm Up
3 Rounds:
15 Russian Swings
10 Pistols
5 Ninja Roll Ups

Clean and Jerk 3×10
Front Squat 5×5

WOD – KALSU
100 Thrusters 65/45
But
This is an on the minute every minute WOD
Each Minute will start with 5 Burpees
You will then finish the minute with Thrusters.
The WOD is over when 100 Thrusters is completed.
One may not start a round early.

Warm up
3 Rounds:
10 Box Jumps
10 Burpees
50 Double Unders

Plyo Boxes
Hurdles

WOD
5 Rounds:
300m Run
50 Push Ups

3×10
Toes To Bar/Knees to Elbows

Warm Up
2 Rounds:
10 Snatch
400m
10 Burpees
20 Sit Ups

Mats
Ladders
Split Jumps 5×5 for Height

WOD
20 Minutes
100m
21 Air Squats
21 Sit Ups
21 Push Ups

Warm Up
2 Rounds
20 Sit Ups
10 Air Squats
15 Burpees

Overhead Squats 5x5
American Swings 3×20

WOD – Dave
20 Minute Pull Up Progression
Protect your Hands!!!!