WODs

warm up
10 arm circles left
10 arm circles right
10 chest rotations
10 inverted hamstring stretch
10 samson stretches
10 crossover lunges
5 handwalks
10 twisted cross
5 down dog & seal
10 dynamic bridges
10 hip crossover

WOD
a) 3 sets
5 handstand push ups
60sec top of push up hold with feet on chair
10 chair dips
60sec top of dip hold on chair

b) for time
3 rounds
20 inchworm
40 shoulder tabs
60 step ups

scaled kneeling inworm

time cap 18min

warm up
a) 10 jumping jacks
20 calf stretches
10 instep stretch + rotations
10 lateral squat stretch
10 jumping jacks

b) pistol squat progression
10 air squats
10 narrow stance squats
5 single leg deadlift/side
10 alt reverse lunges
10 alt pistol squat with anchored foot
5 alt neg pistol squats

WOD
a) tabata
star plank left side
star plank right side
into
tabata
flutterkicks
arch rocks

scaled star plank on knees

b) amrap 14min
2,4,6,8,10,12,etc
pistol squat
20,40,60,80,100,120,etc
penguin jumps

scaled pistol squat with anchored foot, lunges, jumping jacks

warm up
5 down ups
20 alt calf stretch
10 samson stretch
10 instep + rotation
10 lateral squat stretch
5 down ups
5 down dog & seal
10 dynamic bridge
10 hip crossover

WOD
a) 4 sets
5 bear squats push ups
10 side plank raises/side
20 alt single leg v-ups

b) for time
100 burpees
*emom 15 squats

timecap 15min

warm up
20 jumping jacks
10 samson stretches
10 crossover lunges
20 mountain climbers
5 handwalks
10 twisted cross
20 jumping jacks
5 down dog & seal
10 dynamic bridges
20 mountain climbers

WOD
a) 3 sets
20 odd object pull throughs
10 odd object hollow hold pull downs
10 weighted bird dog/side

b) amrap 16min
20 mountain climbers
10 plank hip dips
20 butterfly sit ups
10 plank ups
20 jumping lunges

warm up
20 jumping jacks
10 samson stretch
10 inverted hamstring stretches
20 jumping jacks
10 alt lat stretches
10 dynamic bridges
20 jumping jacks

WOD
a) 3 sets
20 alt prisoner single leg deadlifts
20 alt bird dogs

b) for time
10 rounds
10 alt odd object snatches
10 odd object russian twist
10 lateral jumps over odd object

odd object e.g. bottle

time cap 15min

warm ups
20 jumping jacks
10 samson stretch
10 inverted hamstring stretches
20 jumping jacks
10 alt lat stretches
10 dynamic bridges
20 jumping jacks

WOD
""Annie""
50-40-30-20-10
jumping jacks
sit ups

2min rest

50 rounds
3 burpees
6 lunges

time cap 45 min