Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups

Snatch Complex
Front Squat and Jerk 3×5

WOD – Grace
30 Clean and Jerk 115/65

Knees to Elbows or Toes to Bar 4×25

Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 OHS

Snatch Complex
Snatch Balance 3×10

WOD – Fran
21-15-9
Thrusters 65/45
Pull Ups  no band/Black Band

3x30sec Plank in Push Up Position

Warm Up
5 Minute AMRAP
5 push ups
10 Air Squats
6 Split Jumps
Finish  any Fitness tests

Get Something done

Warm Up
3 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups

Mats
Ladders
Plyo Boxes

WOD – Death by Burpees
5 Minutes Max Reps

Warm Up
1200m

Thrusters 3×15

Back Squat 5×5

WOD – Elizabeth
21-15-9 For Time
Cleans 105/95
Push Ups No knees/knees

3×30 Sec
Toes To Bar/Knees to Elbows
Back Extensions
Russian Twist

Warm Up
3 Rounds:
5 Wall Walks
10 Hang Cleans (Clean vs. Hang Clean)
15 Sit Ups

Mats  / Ladders

WOD
20 min
How Many Rounds?
100m Sprint
21 Squats
21 Sit Ups
21 Push Ups

Warm Up
3 Rounds:
15 Squats
15 Back Extensions
Heel to Heel ><

Ball Cleans 3×20 (Educate)

Clean 5×5 (educate)

WOD – Diane
21-15-9 For time
Clean Pulls 175/135
Push Press 135/75

Russian Twists 3×30 Sec

Warm Up
3 Rounds:
10 Dead Lift (educate a Deadlift)
20 Sit Ups
10 Box Jumps

Russian Swings (Educate a Swing) 3×20

Snatch 5×5

WOD – Chelsea
25 Rounds:
5 Pull Ups
10 Push Ups
15 Air Squats

Warm Up
3 Rounds: Scaled is 2 Rounds)
400m Run
10 Box Jumps
10 Burpees
1 Burgener

Tuck Jumps 5×10 (educate)

Mats/Ladders

WOD:
3 Rounds:
400m
50 Air Squats

Warm Up
2 Rounds
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats

Burgeners – Explanation and Practice

Front Squat 5×5

Varsity WOD
 Angie
1×100
Pull Ups
Push Ups
Sit Ups
Air Squats

JV WOD
Barbara
5×20
Pull Ups
Push Ups
Sit Ups
Air Squats

Varsity
Toes To Bar 5×10
JV
Knees to Elbows 5×10