Warm Up
2 Rounds:
10 Wall Balls
20 Sit Ups
10 OHS
10 Russian Swings

Snatch Balance x 3

Split Jerk 5×5

WOD – Team Ophelia
200 Push Ups
200 Pull Ups

Warm Up
2 Rounds:
10 Burpees
10 Box Jumps
10 Dead Lifts
20 Sit Ups

Mats
Ladders
Plyo

WOD
Run 100m
Jog Back 50m
Walk Back 50m
21 Push Ups
21 Sit Ups
21 Air Squats

Warm Up
2 Rounds
400m
5 Box Jumps
Walking Lunge/Backwards
100m

American Swings 3×20
Front Squat 5×5

WOD – Nancy
5 Rounds
15 Overhead Squats
400m

Sit up Tabata
6 Minutes

Warm Up
21-15-9
Hang Clean
Sit Ups
Push Ups
400

Mats
Ladders
Tuck Jumps 5×10

WOD
15 Rounds
100m
21 Air Squats

Warm Up
10 OHS
400m
10 Pull Ups
20 Sit Ups

Thrusters  3×20
Snatch 5×5

WOD – Melissa
5 Rounds
15 Push Press 95/65
15 Pull Ups no band/black band400m

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

Warm Up
800m

Snatch 5×5
Box jumps 3×20

WOD – Tabata 2 Times
3 Minute Push Ups
4 Minute Air Squats

Warm Up
2 Rounds
15 Box jumps
15 Pull Ups
400m

American Swings 3×20

Push Press 3×20

WOD – Linda
Push Press 10x 10-1 (65/45)
Cleans 10x 10-1 (115/65)
Squats 10x 10-1 (135/95)
First Set is 10-10-10
Second is 9 -9-9
Third Set 8 – 8 – 8

Warm Up
800m Run
10 Pull
10 Push Ups
10 Air Squats
400m Run

Mats
Ladders
Split Jumps 5×6

WOD
3 Rounds
400m
25 Air Squats
25 Sit Ups

Get Both Sets of Balls before Class

Warm Up
2 Rounds:
10 Floor Bench
20 Sit Ups
20 Sec Push Up Plank (Perfect Form)
25 Jumping Jacks

Ball Slams 3×20
Back Squat 5×5

WOD – Karen
150 Wall Balls For Time
20/12

Supermans 5×30 Sec

Practice Handstand Push Ups/Wall Walks

Warm Up
ThunderStruck

Mats
LaddersHurdles

Stick Jumps 5×5

WOD
Sprint Progression
10 Yards Minute 1
20 Yards Minute 2
30 Yards Minute 3
All The way to 100 Yards
On Minute 10