Performance
Pre WOD-Practice
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
DU
10 Minute Time Cap
Note: Rest as long as necessary between sets, each set needs to be performed unbroken before moving to the next set, otherwise you will need to repeat the broken set. Don’t worry if you don’t finish the workout, the purpose is to start building endurance with the exercise.
WOD
27 – 21 – 15
Cals
BJO @24/20
21 – 15 – 9
DB Squat Cleans @22.5/15
BJO @30/24
21 – 15 – 9
Devils Press @22.5/15
HSPU
32 Minute Time Cap
Fitness
Pre WOD-Practice
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
SU
10 Minute Time Cap
Note: Rest as long as necessary between sets, each set needs to be performed unbroken before moving to the next set, otherwise you will need to repeat the broken set. Don’t worry if you don’t finish the workout, the purpose is to start building endurance with the exercise.
WOD
27 – 21 – 15
Cals
BJO @20/16
21 – 15 – 9
DB Squat Cleans @15/10
BJO @24/20
21 – 15 – 9
Devils Press @15/10
HR Push Ups
32 Minute Time Cap
Home
WOD
27 – 21 – 15
Squat Jumps
Burpee
21 – 15 – 9
Thrusters
Burpee
21 – 15 – 9
Burpee + Object Snatch
HR Push Ups
Work until its done!