WOD

WOD: Kettle Bell Swings : Find Your Max Weight Double Unders : Find Max Reps in: 30 Seconds  60 seconds 90 seconds Push Jerk: Find Max Weight  

WARM UP: Burgener Warm Up Junk Yard Dog

WOD: 3 Minutes Max Reps with 1 Minute Rest in between EACH movement: Thrusters 45# Sit Ups Back Squats 45#

WARM UP: 400 M RUN 30 Air Squats 50 Skips

WARM UP: 4 Rounds of : 10 Hollow Rocks, 10 Leg Raises & 20 Second Plank Hold SKILL: Deadlifts: 5-5-5-3-3-3

For Time: 150 M Walking Lunge with 25# Plate 100 Double Unders/ 300 Single Skips 400 M Run 20 KBS (45# W; 55# M)

WOD: 5 Rounds for Time of: 250 M Row 1 Wall Jump (6 feet) 150 M Run with 20# Sandbag 20 M Chain Pull (100 #) 30 DU’s 20 M Bear Crawl    

WARM UP:  400 M Run 15 KBS (45#W; 55#M) 15 Squats 15 Sit Ups 15 Hollow Rocks 

SKILL: PVC Drills –  Shoulder Press; Push Press; Push Jerk Then with the 45# Bar go for Max Reps of each – NO REST! Use this as your Bench mark for a re-test later on. 

WARM UP: 400 M Run 30 Air Squats 30 Sit Ups 30 Flutter Kicks