WODs

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

warm ups
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 gaint sets
6 box/chair supported strict handstand push ups
12 chair dips
18 push ups
90sec rest

b) support your local box
WOD 20.3
for time
50 odd object deadlifts
50 sit ups
50 box/chair step ups
50 single arm odd object thruster

time cap 20min

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) 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

b) emom 10min
even: 10 alt pistol squats
odd: 45sec plank hold

scaled foot supported pistol squat/narrow stance squats

c) amrap 15min
10 reverse burpees
15 reverse snow angels
20 squats