WODs

warm up
10 samson stretch
5 handwalks
5 down dog & seal
10 twisted cross
10 dynamic bridge
10 hip crossover

WOD
a) 3 sets
60sec top of push ups hold
30sec shouder tabs
30sec arch hold

b) for max reps
amrap 5min
10 plank ups
10 tuck ups

1min rest

amrap 5min
10 plank hip dips
10 reverse snow angels

1min rest

amrap 5min
10 hand release push ups
10 alt single leg v-ups

warm up
20 jumping jacks
10 inverted hamstring stretch
10 reverse samson stretch
20 jamping jacks
10 sumo squat stretch
10 lateral squat stretch
20 jumping jacks

WOD
""Chad""
for time
1000 step ups 50
wear a backrack or a weighted vest

warm up
5 down ups
10 mountain climbers
10 Samson stretch
10 sumo squat stretch
5 down ups
10 mountain climbers
10 alt lat stretch
10 dynamic bridge
5 down ups
10 mountain climbers

Team WOD Parents/Children
a) 3 sets
20sec single arm top of push up hold with one's hands together left
20sec single arm top of push up hold with one's hands together right
20sec synchronized candle stick hold

b) amrap 15min
20 partner plank burpees
2 forward rolls
20 synchronized squats with high five on top of squat
2 forward rolls
20 partner odd object sit ups
2 forward rolls

ohne Partner
amrap 15min
10 burpees
20 mountain climbers
10 squats
20 mountain climbers
10 sit ups

warm up
10 jumping jacks
10 samson stretch
10 instep stretch + rotation
10 jumping jacks
10 sumo squat stretch
5 down ups
10 jumping jacks

WOD
a) 3 giant sets
10 squats
10 alt jumping lunges
30sec bottom of squat hold
60sec rest

b) for time
6 rounds
20 plank hip dips
20 shoulder tabs
20 reverse snow angels
20 penguin jumps

scaled ankle jumps

time cap 18min

warm up
10 samson stretch
5 handwalks
5 down dog & seal
10 twisted cross
10 dynamic bridge
10 hip crossover

WOD
a) 3 unbroken sets
30sec plank ups
30sec top of push up hold
30sec shouder tabs
30sec arch hold
30sec hollow hold
60sec rest

b) support your local box
amrap 10min
10 squats
9 right hand db snatch 22,5/15
10 push ups
9 left hand db snatch 22,5/15

if you havent a db, use another odd object

warm up
10 samson stretch
10 instep stretch + rotation
5 handwalks
10 twisted cross
10 dynmaic bridge

WOD
a) 3 sets
10 bulgarian split squat/side
45sec top of chair dip hold

b) for time
10-20-30-40-50-40-30-20-10 reps
alt lunges
*b/w every set 10 chair dips

time cap 16min