WODs

a) movement prep
2 rounds
30""on/10""off
calf stretch
down dog & seal

b) strength (only zoom)
4 rounds
30"on/15"off
plank hold
arch hold

c) conditioning
for time
150 sit ups
*emom 30 mountain climbers

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a) movement prep
amrap 3 min
20 skippings
5 handwalk + push ups
10 samson stretch

b) strength (only zoom)
3 round
30"on/15"off
top of push ups hold
bottom of push up hold

c) conditioning
amrap 15min
5 hand release push ups
10 jumping lunges
20 penguin jumps

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a) movement prep
2 rounds
30"on/10"off
down ups
hollow hold
sumo squat stretch

b) conditioning
for time
30"on/30"off
50 burpees
100 squats
200 jumping jacks
100 sit ups
50 reverse burpees

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a) movement prep
tabata
handwalk + push ups
twisted cross

b) skill handstand push ups
10 hollow rocks
10 arch rocks
5 push ups
5 pike push ups
5 kneeling box/chair supported strict hspu
5 feet box/chair supported strict hspu
5 kick ups with 3sec pause on top
5 neg hspu 4sec

emom 6min
2-4 hspu

c) conditioning
amrap 10min
30 mountain climbers
20 jumping lunges
10 push ups

a) movement prep
tabata
jumping jacks
samson stretch

b) conditioning
for time
250 step ups
every 2min
10 reverse burpees

a) movement prep
amrap 4min
4 down ups
6 down dog & seal
8 sumo squat stretch

b) conditioning
0:00-10:00
3 rounds
10 burpees
20 sit ups
30 squats
10:00-20:00
2 rounds
15 burpees
30 sit ups
45 squats
20:00-30:00
1 round
30 burpees
60 sit ups
90 squats

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