Warm Up
2 Rounds
7 OverHead Squats
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Snatch 5×5
WOD
Helen
3 Rounds
400m
21 American Swings 12/24
12 Pull Ups BB/NB
MedBall Lunge and Twist
3 Lengths
020425
Day 15
Warm Up
3 Rounds
10 DeadLift
15 American Swings
10 Back Extensions
>2 Footed Bounds
Snatch Complex x3
Split Jerk 5×5
WOD 30 Snatch 65/95
Hollow Rock 3x30sec
020325
Day 14
Warm Up
30 Burpees
Mats
Ladders
Tuck jumps 5×10
WOD
10 Rounds
100m Run
21 Air Squats
013125
Day 13
Warm Up
2 Rounds
7 OverHead Squats
10 Pull Ups
20 Sit Ups
Thrusters 3×20
Snatch 5×5
WOD
3 Rounds
400m
21 American Swings 12/24
12 Pull Ups BB/NB
MedBall Lunge and Twist
3 Lengths
013025
Day 12
Warm Up
2 Rounds
10 Burpees
5 Snatch
10 American Swings
Lunge/Twist
Mats
Ladders
Depth Jumps 10
WOD
40 yd Sprint
20 Minute
On the Minute
Every Minute
For 20 minutes
012925
Day 11
Warm Up
2 Rounds
400m
10 Hang Clean
10 Pull Ups
Thrusters
3×5
Deadlift
5×5
WOD
Grace
30 Clean and Jerks 65/115
For Time
Knees to Elbow 4×20
012825
Day 10
Warm Up
Lunge/Backwards
10 Box Jumps
10 Overhead Squats
Snatch Balance
3×10
Push Press
5×5
WOD
Fran
21-15-9
Thrusters 45/65
Pull Ups BB/NB
Plank 3×30 sec
012725
Day 9
Warm Up
3 Rounds
5 Burpees
10 Thrusters
5 Pull Ups
Mats
Ladders
WOD
Death by Burpees
5 Min Max Reps
012425
Warm Up
21-15-9
Body Weight
Floor Exercise
Weighted Exercise
400 between Rounds
Free Lift
012325
Day 8
Warm Up
1200m
Thrusters
3×10
Back Squat
5×5
WOD
12 -15 -9
Cleans 65/95
Box Dips
3x30sec
Back extensions
Knee Ups
Russian Twists
Crossfit Del Campo 