Happy Birthday Bob
Music Appreciation Today

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

Mats/Ladders

Sprint Progression
10m on Minute 1
20m on minite 2
30m on minute 3
All the way thru
10 Minutes

Warm Up
2 Rounds:
10 OHS
20 Sit Ups
10 Double Under Push Ups

Russian Swings 3×20
Clean 5×5

WOD – “Jackie”
50 Thrusters
30 Pull Ups
1600m Run

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

Warm Up
10 DeadLift
15 American Swings
10 Back Extensions
2 Footed Bounds

Split Jerks 3×10
Snatch Complex x 2

WOD – Isabel
30 Snatch
adv lifter to use 40kg?

Core
Hollow Rock 3×30 sec

Warm Up
2 rounds:
7 OverHead Squats
10 Pull Ups
20 Sit Ups

Snatch 3×5
Thrusters 3×15

WOD – “Helen”
3 Rounds
400m
21 American Swings
21 Pull Ups

Core
Russian Twists 3 x20

Warm Up
50 Burpees

Mats
Ladders

WOD
10 Rounds:
100m Run
21 Air Squats

Warm Up
2 Rounds:
400m
10 Hang Clean
10 Pull Ups

Deadlift 5×5
Clean and Jerk 3×7

WOD – “Grace”
Clean and Jerk 1×30
For Time

Core
Knees to Elbows 4×20

Warm Up
2 Rounds:
10 Burpees
5 Snatch
10 KettleSwings
Lunge/Lunge w/a Twist

Front Squat and Jerk 3×10
Clean 5×5

Ladders

40 Meter Sprints
on the minute every minute

Warm Up
2 Rounds:
Lunge/Backwards
10 Box Jumps
10 Overhead Squats

Snatch Balance 3×10
Push Press 5×5

WOD – Fran
21-15-9
Thrusters
Pull Ups

Core
Plank 3 x 30 sec

Warm Up
1200m Run

Thruster 3×10
Back Squat 5×5

WOD – Elizabeth
21-15-9
Cleans
Close Grip Pus Ups

Gauntlet Competitors
Warm Up
800m
Hanging Snatch 3×7
Thrusters 3×10
Row 500m
Practice Muscle Ups or Pull Ups

Warm Up
2 Rounds:
5 Burpees
10 Thrusters
5 Pull Ups

WOD – Death By Burpees
5 Minute AMRAP
Burpees

Back to School Night