WOD

Sport:


800m run
30 sit-ups
30 lunges (total)(25,15)
30 SDHP (75,55)
30 back squats
400m run
30 back squats
30 SDHP
30 lunges
30 sit-ups
800m run

Fitness:

400m run
30 sit-ups
30 lunges
30 SDHP w/ KB
30 air squats
200m run
30 air squats
30 SDHP
30 lunges
30 sit-ups
400m run

​

WOD

​18 min amrap:
-20/15 calorie row
-20 KB Swings (53,35)
-15 Hang Cleans (125,85)
-10 push-ups

WOD

​Sport :

15 minutes to work on technique squat snatch

Then

1-10
Squat snatch (135/95)
30 DUs


Fitness

15 min amrap
300m row
5 power snatch
5 overhead squat
5 weighted sit ups


1-10
Power snatch (75/55)
50 jump rope

WOD

Sport:

3 Rounds for time:
400m run
30 wallball (20/14)
20 push press (95/65)
10 burpee box jump (24/20)


Fitness:

3 rounds for time
300m run
30 wallball (14/10)
20 push press (65/45)
10 burpee box step -up (20/15)

WOD


"RBG"
1010m run
5 rds.
•19 Pull ups
• 9 Overbar burpees
• 3 Squat cleans (155/105)
1010m run

The run distances added together = 2020
5 rds represent her 5 bouts with cancer
1993 is the year she was appointed to the supreme court.

WOD


Push Press
3x3x3x3x3 (increasing)

Then:
4 rds.
500m/400m row
15 Bodyweight Deadlifts

WOD

SPORT:
200 DU
100 Sit Ups (feet anchored)
75 KBS (50/35)
50 Box Jumps (30/24)

FITNESS:
300 single unders
80 Sit Ups (feet anchored)
60 KBS (35/25)
40 Box Jumps or Steps (24/20)

Coach led post Wod Stretching

WOD

20 min AMRAP:
14-12-10-8-6-4-2 Back Squats (RX- body weight)(135/95)(can come from rack)
2-4-6-8-10-12-14 Strict Chin ups

*if you get to the last round before 20 min, start from the top again!

FITNESS:
20 min AMRAP:
14-12-10-8-6-4-2 DB Squats
2-4-6-8-10-12-14 Ring Rows or DB upright rows

Ab focus:
3 rds.
10 barbell rollouts
10 wipers(1,1,2,2)

(5) 3- Minute AMRAPs (SPORT):
- 3 Power Snatch (135/95)
- 6 OHS (135/95)
- 9 Bar Facing Burpees
*1 minute rest after each AMRAP*
**Score is TOTAL REPS**

(5) 3-Minute AMRAPs (FITNESS):
- 3 Power Snatch (95/65)
- 6 Front Squats (95/65)
- 9 Bar Facing or Regular Burpees

Post-WOD Accessory Work:
3 Rounds:
- 15 Snatch Grip Shrugs
- 12 Barbell Curls
- 10 Behind Neck Snatch Grip Press