Swimin!

You in ?
Can you hold your Breath for 6:00?

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

Thrusters 3×20
Snatch 5×5

WOD – Melissa
5 Rounds:
15 Push Ups
15 Thrusters
15 Pull Ups
400m Run

3 Rounds:
20 Back Extensions
20 Knees to Elbows
20 Russian Twists

Movie Day
Report Directly to the ACC as you would another regular class.
(No Dress) You will be marked Tardy accordingly.
Be prepared to take notes for a “Movie Review and Reflection”
Review and Reflection
Due Friday the 25th.
2-3 pages Double Spaced

Warm Up
800m

Snatch 5×5
Box Jump 3×20

WOD – Tabata 2 Times

Push Ups 3min
Air Squats 2min

Practice Hand Stand Push Ups (HSPU) Outside

Bring your Bathing Suit

Warm Up
2 Rounds:
15 Box Jumps
15 Pull Ups
400m

American Swings 3×20
Push Press 5×5

WOD – Linda
10-1
Push Press
Cleans
Squats
10-10-10
9-9-9
8-8-8
etc

Toes To Bar 3×20

Warm Up
800m Run
10 Pull Ups
Push Up AMRAP

Mats
Ladders

Falling Starts x30
Split Jumps 5×5

WOD
3 Rounds:
400m
25 Air Squats
25 Sit Ups

Bring Balls to Class for Skill and WOD

Warm Up
2 Rounds:
10 Floor Bench
20 Sit Ups (GHD?)
20 Sec Plank (Push Up Position)
25 Jumping Jacks

Ball Slam 3×20
Back Squat 5×5

WOD – “Karen”
150 Wall Balls (20/16)
for time

Supermans 5×30 sec

Warm Up
2 Rounds:
7 Front Squat
10 Pistols
100 Jump Rope
Army/Crab

Mats
Ladders
Plyo

WOD – 10 Minute Sprint Progression

Minute 1 10 yards
Minute 2 20 yards
Minute 3 30 yards
etc

Bring Your Bathing Suit Towel and a bag to take your wet clothes home.