Warmup: ROM, 15 push press, 10 Snatch, 10 OHS all with PVC Strength:  Strict Press Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 4 rounds for time 8 Power Snatch + OH Squat (95/65#) 16 Pullups 24 Situps Cooldown:  Roll out shoulders with the lacrosse ball, roll out and stretch.

Warmup:  ROM, 30 sec Jumping Jacks and 1 min Handstand holds x 3 Strength:  Strict Press, deload 5/5/5 @ 40/50/60% 1 RM WOD: For time 100 Double Unders 75 Sit ups 50 KB swings 75 Sit ups 100 Double Unders (modify 4x singles for DU’s) Cooldown:  Work on skills, roll shoulders with lacrosse ball, stretch

Warmup:  ROM, Easy/Mod pace run to Warren Park, around the pond, and back WOD: 2 Rounds for time: 100 Double unders 80 jumping squats 60 situps 40 Wall Balls 20 Dips 10 Clapping pushups Cooldown: Roll out and stretch  

Warmup: ROM drills, Max strict pullups (or 15 supine ring rows), 25 hand release pushups, 25 situps, 25 squats, 15 dislocates, 1 min deep squat hold WOD: “Barbara” 5 rounds for time: 20 Pullups 30 Pushups 40 situps 50 squats Cooldown:  Updog/downdogs, pigeon stretch hold

Warmup:  ROM drills, 10 dislocates, max strict pullups (or 20 ring rows, decreasing angle), 20 hand release pushups, 20 sit ups, 20 squats WOD:  For time “Angie” 100 Pull-ups 100 Push ups 100 Sit ups 100 Squats *Note:  You must finish one exercise before moving onto the next one.

Warmup:   ROM, max strict pull ups (or 20 ring rows), 20 push ups, 20 sit ups, 5ttb, 15 ball slams Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90 Wod: 3 rounds for time 50 m sprint 20 burpees 50 m sprint 30 sit-ups 50 m sprint 40 squats There is a 400 more »

Warmup: 5ttb, 5 pull-ups, 15 ball slams Strength: Back Squats Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90 Wod: 3 rounds for time 50 m sprint 20 burpees 50 m sprint 30 sit-ups 50 m sprint 40 squats There is a 400 m run penalty if you take any breaks during the reps Remember there more »