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

Warm Up
3 Rounds:
Lunge/High Knee Pulls
10 Burpees
10 Sit Ups
10 SDLHP

Mats
Ladders
Plyo

WOD – Sprint Progression
10 on minute 1
20 on minute 2
30 on minute 3
etc – 10 minutes

Warm Up
2 Rounds:
10 2 Footed Bounds
10 Pull Ups
10 Dead Lifts

3×20 American Swings
5×5 Snatch

WOD – James
Box Jump Progression
20 Minutes

Warm Up
3 Rounds
10 Tuck Jumps
10 Burpees
10 Thrusters

Burgener x 3

Push Press 5×5

WOD – Front Squat Bulgarian
Come with your form filled out

Hollow Rock 3×30 sec

Warm Up
3 Rounds:
10 Pull Ups
10 Push Ups
1 Snatch Complex
Lunge/High Knee Pull

Ladders
3×20 Box Jumps
Find Front Squat Max

WOD –
10 Rounds
100m Sprint 21 Air Squats

Sometime today please weigh in and log in…….Welcome back!

Warm Up
2 Rounds:
5 Front Squats
lunge/backwards
10 Sit Ups
6 Directional Split Jumps

Mats
Ladders
Plyo

WOD – Sprint
40 Meter Sprint
on the minute
every minute
for 20 minutes