WODs

warm up
20 jumping jacks
10 samson stretches
10 sumo squats stretch
5 handwalks
10 twisted cross
5 down dog & seal
10 dynamic bridges
20 jumping jacks

WOD
a) 3 unbroken sets
30sec top of push up hold
30sec bottom of push up hold
30sec side plank hold left side
30sec side plank hold right side
60sec rest

b) for time
30,20,10 reps
push ups
jumping squats

2min rest

25, 25 reps
push ups
jumping squats

2min rest

50 reps
push ups
jumping squats

scaled kneeling push ups, squats

time cap 22min

warm up
5 down ups
10 samson stretch
5 down ups
5 handwalks
5 down ups
10 twisted cross
5 down ups
5 down dog & seal

WOD
a) 3 sets
6-8 chair supported handstand push ups
30sec hollow hold
6-8 chair dips
30sec arch hold

b10 rounds
for time
10 reverse burpees
20 step ups

time cap 18min

warm up
5 down ups
10 samson stretch
10 lateral squat stretch
5 down ups
5 handwalks
5 down dog & seal

WOD
a) tabata
hollow rocks
arch rocks
1min rest
tabata
side plank raises left side
side plank raises right side

b) "Memorial WOD Selim"
armap 17min
24 sit ups
8 burpees
27 squats
4 push ups

warm up
10 mountain climnbers
10 samson stretch
10 instep stretch + rotations
10 dynamic bridge
10 hip crossover

WOD
a) 3 sets
10 bird dogs/side
10 single leg glute bridge/side
10 side plank leg raises/side

b) 50,40,30,20,10 reps
for time
mountain climbers
plank ups
plank hip dips
reverse snow angels

time cap 20min

warm up
2 rounds
20 jumping jacks
10 samson stretches
5 sumo squat stretch
5 handwalks
10 twisted cross

WOD
a) 3 sets
10 bulgarian split squats /side
10 tempo step downs/side
20 hollow rocks

b) 5 rounds
10 hand release push ups
20 squat jacks
into
5 rounds
10 jumping lunges
20 sit ups

scaled kneeling hand release push ups, squats, alt lunges

time cap 15min

warm up
2 rounds
20 jumping jacks
10 instep stretch + rotations
10 lateral squat stretch
5 handwalks

WOD
a) 3 sets
10 single leg odd object rom deadlift/side
10 single arm odd object bent over row/side
10 single arm odd object lateral raise/ side

b) amrap 15min
10 single arm odd object devils press
20 alt odd object overhead lunges
30 jumping jacks