WODs

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

warm up
10 jumping jacks
20 calf stretches
10 knee circles/side
10 hip circles/side
10 jumping jacks
10 instep stretch + rotation
5 down dog & seal
10 jumping jacks

WOD
a) 3 sets
10 alt single leg deadlifts with knee raises
10 crossover lunges/side

b) for time
100 jumping jacks
80 mountain climbers
60 reverse burpees
80 mountain climbers
100 jumping jacks

time cap 16min

warm up
5 down ups
5 handwalks
10 sumo squat stretch
5 down ups
5 handwalks
10 lateral squat stretch
5 down ups
5 handwalks
10 instep stretch + rotation

WOD
a) tabata
top of push up hold
bottom of push up hold

b) for time
10 rounds
10 inch worm
20 lateral squat jumps over odd object

scaled kneeling inch worm

time cap 22min

warm up
a) 10 ankle jumps
5 handwalks
5 down dog & seal
10 ankle jumps
10 twisted cross
10 hip crossover
10 ankle jumps

WOD
a) 3 rounds
6 side plank raises left side
6 side plank raises right side
12 single leg v-ups/side

b) for time
8 rounds
6 sit throughs
12 sit ups
18 squats

time cap 13min

warm up
a) 20 ankle jumps
10 knee circles/side
10 hip circles/side
10 samson stretches
20 ankle jumps
10 lateral squat stretches
10 instep stretch + rotation
10 twisted cross
20 ankle jumps

b) tabata
hollow rock
arch rock

WOD
a) 3 sets
10 tempo split squats/side
10 tempo single leg glute bridge/side

b) amrap 12min
4,8,12,16,20,24,28, etc
mountain climbers
supermans
jumping lunges