WOD

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Assault Bike x 3 minutes Two set of: Walking Lunge x 20 steps Side Plank x 20 seconds per side

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Three sets of: 100 Foot Farmer Carry 100 Foot Double DB or KB Overhead Carry 10 Tempo Ring Rows @

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Two sets of: Run x 200m Passive Hang on Pull-up Bar x 30 seconds Dumbbell Waiter’s Carry x 50 feet

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Run 800m at conversational pace, then Two sets of: Wall Ball Kang Squat x 10 reps Dive-Bomber Push-up x 10

CrossFit Odyssey – CrossFit Warm-up . Complete rounds of 12, 9, and 6 repetitions for quality of: Calorie Row Dive-Bomber Push-up Three sets of: Banded Good Morning x 20 reps Seated Pike Double-Leg Lift x 20 reps Metcon Diane (Time) 21-15-9 Reps For Time Deadlifts

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Two sets of: Bike x two minutes at an easy to moderate pace Dumbbell Farmer’s Carry x 100ft Bodyweight Box

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Two sets of: Jump Rope x 60 seconds (may use this time to practice double-unders) Dumbbell Waiter’s Carry x 50ft

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Two sets of: Assault Bike x 90 seconds at conversational pace Frog Rocks x 60 seconds youtube.com/watch?v=-e1Xjxr2Y0M PVC Cross-Bench Pullover

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. 200 Meter Jog Tableturns x 3 rotations per side 200 Meter Jog Single Arm Hang from Pull-Up Bar x 15

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. “General Running Warm-Up” Approximately 50 feet each of: High Knees Over-the-fence, forwards Over-the-fence, backwards Bunny Hops Suicides, remain forward-facing throughout