WODs

warm up
a) 20 mountain climbers
10 sumo squat stretch
10 alt twisted cross
20 mountain climbers
10 alt lat stretch
10 dynamic bridges

b) 3 rounds
10 alt cossack squats
10 squat good mornings
10 superman

WOD
3 rounds
for total reps
1min frog jumps
1min hand release push ups
1min half burpee
1min arch rocks
1min rest

warm up
a) 5 down ups
10 samson stretch
10 lateral squat stretch
5 down ups
10 dynmaic bridges
10 hip crossover

WOD
a) 3 rounds
5 tempo bulgarian split squat left leg
5 tempo bulgarian split squat right leg
30sec single arm plank hold left side
30sec single arm plank hold right side

b) amrap 15min
2,4,6,8,10,12, etc
chair dips
tuck ups
chair step ups

warm up
a) 20 ankle jumps
10 alt inverted hamstring stretches
20 ankle jumps
10 alt instep stretch + rotation
20 ankle jumps
10 lateral squat stretches
20 ankle jumps
10 sumo squat stretch

b) 3 rounds
10 alt single leg romanian deadlift with knee raises
20 plank knee twist
20sec bottom of push up hold

WOD
for time
10 squats
50 jumping jacks
20 squats
50 jumping jacks
30 squats
50 jumping jacks
40 squats
50 jumping jacks
50 squats
50 jumping jacks
60 squats
50 jumping jacks
70 squats
50 jumping jacks

time cap 16min

warm up
a) 20 jumping ja ks
10 alt instep stretch + rotation
20 jumping jacks
5 handwalks
20 jumping jacks
10 dynamic bridges

b) 3 rounds
30 sec on/10sec off
crossover flutterkicks
reverse plank hold
alt v-ups

WOD
amrap 5min
20 mountain climbers
5 push ups

1min rest

amrap 5min
10 tuck jumps
20 shoulder tabs

1min rest

amrap 5min
30 jumping jacks
20 plank ups

warm up
a) 30sec on/10sec off
skipping
sumo squat stretch
jumping jacks
hip flow with pop up
skipping
alt twisted cross
jumping jacks
down dog and seal

b) 3 rounds
10 plank hip dips
10 reverse snow angels

WOD
for time
buy in 50 burpees
4 rounds
25 squats
25 sit ups
buy out 50 buprees

time cap 18min

warm up
a) 30 sec on/10sec off
skippings
samson stretch
skippings
handwalk
skipping

b) 2 rounds
30sec side plank hold/side
30sec hollow hold

WOD
for time
5 rounds
30 skater jumps
30 plank knee twist
30 alt single leg romanian deadlift with knee raises
30 crossover flutterkicks

time cap 18min