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

Bench Press 1 Rep Max
400m Test
Check in Scores

All Testing needs to be completed by days end.

Talk about Stations

You may wear anything suitable for school.
No Cut off or revealing clothes.

Get you own equipment Ready
If you are going for a Board I get to pick your counter.
If you do not discuss that with me than it will not count.

WOD – Fight Gone Bad

Warm Up
3 Rounds:
10 Ninja Roll Ups
30 Sec DeadBug
400m Run
10 Push Press
10 Sit Ups

SDLHP 3×10
Ball Slams 3×20

WOD – The Preliminary
3 Rounds for Time
10 Push Press
20 Box Jumps
10 Standing Dead Lift
10 Box Jumps
100 Jump Rope

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

Mats
Ladders

Outdoor Circuit – Dress Accordingly White and Blue Top and Bottom
4x4mins
Battle Ropes Ropes
track Running
stadium Stairs
Monkey Bar and Sprint

Warm Up
3 Rounds:
400m
10 Push Ups
10 Air Squats
10 DeadLift

American Swings 3×20
Dead Lift 5×5

WOD – Peter
20 Minute Thruster Progression 45/65

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

Mats / Ladders

WOD – “Death by Burpees”

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

Ball Slams 3×20
Cleans 5×5

WOD – Michael
20 Minute
Push Press Progression

3×30
Back Extensions
Knees to Elbows
Russian Twist

Warm Up
3 Rounds:
10 Pistols
10 Push Press
Lunge / Backwards
15 American Swings

Mats / Ladders
Plyo

WOD
3 Rounds
400m
25 OHS (PVC)
25 Sit Ups

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

Snatch 5×5
Split Jerk 3×10

WOD – Larry “Lucky Seven”
7×1 OHS
7×1 Front Squat
7×1 Back Squat

Sit Up 5×25 or 100

Warm Up
3 Rounds:
Army Crawl/Crab Walk
10 Dead Lift
400m

Ball Slam 3×20
Front Squat 5×5

WOD – Kevin
Last Man Standing
Russian Swings
20-24-32
Choose one of the above

Superman 3×30 sec