Warm Up
3 Rounds
Gorilla >Lunge<
1 Burgener
20 Sit Ups
15 Box jumps
Mats
Ladders
WOD – Sprint
40 Meter Sprints
on the minute
every minute
for 30 Minutes
032322
Warm Up
3 Rounds
400m
lunge><
10 Push Press
20 Sit Ups
Wall Balls 3×20
Snatch 5×5
WOD Yolanda
Start with 25 Box Jumps
21-15-9
Push Ups
Pull Ups
Air Squats
Sit Ups
End with 25 Box jumps
032222
Warm Up
2 Rounds
10 Burpees
10 Sit Ups
10 SDLHP
100 Jump Rope
Russian Swings
3×20
Push Press
5×5
WOD
10 Snatch
20 Clean
30 Push Press
40 Back Squats
50 Clean Pulls
60 Box Jumps
70 Tricep Dips
80 Push Ups
90 Air Squats
100 Sit Ups
031522
Warm Up
1200m Run
Russian Swings 3×15
OHS 5×5
WOD Qualifier
4 Rounds
20 Push Press 65/45
20 Box Jumps 24/20
20 SDLHP 24/20
Jump Rope 100
Ball Slams 20/12
031422
Warm Up
3 Rounds
Gorilla Walk/Army Crawl
400m
10 Box Jumps
5 Hang Clean
Overhead Squat 3×15
Cleans 5×5
WOD
50-40-30-20-10
Push Ups
Sit Ups
Pull Ups
Air Squats
031122
Warm Up
3 Rounds
10 Front Squats
400m
20 Sit Ups
10 Burpees
Russian Swings 3×20
Jerk 5×5
WOD
75 Clean and Jerks
95/65
031022
Warm Ups
3 Rounds
10 Hang Cleans
10 Pull Ups
20 double unders
10 Russian Swings
Mats
Ladders
WOD
20 Minutes
20 Yard Sprints
on the minute
every minute for 20 Minutes
030922
Warm Up
2 Rounds
10 Push Ups
10 Pull Ups
10 Snatch
400m
Thrusters 3×15
Front Squat 5×5
WOD
100 of each
Snatch Pull
Snatch
Snatch Press
Overhead Squat
3 x 30 Reps
Back Extensions
Knees to Elbows
Russian Twists
030822
25 Burpees
20 Box Jumps
15 Sit Ups
10 Hang Cleans
5 Pull Ups
Mats
Ladders
WOD
5 Rounds
400m
50 Push Ups
030722
Warm Up
2 Rounds
400m
15 Push Ups
crab Walk/ Gorilla Walk
20 Sit Ups
American Swings 3×20
Snatch 5×5
WOD
100 Ball Slams
For Time
Crossfit Del Campo 