WODs

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

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

WOD
100 rounds
1 burpee
2 push ups
3 butterfly sit ups
4 squats

scaled kneeling push ups

time cap 45min

warm up
5 down ups
5 half burpees
10 samson stretch
10 instep stretch + rotations
5 down ups
5 half burpees
5 handwalks
10 twisted cross
5 down ups
5 half burpees
10 dynamic bridge
10 hip crossover

WOD
a) "Durante Core"
5 rounds for time
10 hollow rocks
10 v-ups
10 tuck ups
10sec hollow hold
1min rest

b) for time
10 rounds
10 reverse burpees
10 half burpees
10 jumping lunges

scaled lunges

time cap 16min