WODs

warm up
20 ankle jumps
10 inverted hamstring stretches
10 samson stretches
20 ankle jumps
5 handwalks
5 down dog & seal
10 hip crossover

WOD
a) 3 sets
10 bulgarian split squats left side
10 bulgarian split squats right side
20 flutterkicks

b) 3 rounds
for total reps
min 1: lateral jumps over a object
min 2: chair step ups
min 3: chair supported dips
min 4: arch rocks
min 5: rest

scaled ankle jumps

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) for quality
20 alt odd object turkish get ups

b) amrap 16min
30 jumping jacks
20 shoulder tabs
10 plank ups
20 plank hip dips
30 mountain climbers

warm up
20 ankle jumps
10 samson stretches
10 sumo squat stretches
10 hip flow with pop up
20 ankle jumps
5 handwalk
5 down dog & seal
10 hip crossover
20 ankle jumps

WOD
a) 3 sets
4-6 chair supported strict handstand push ups
30sec top of handstand hold on chair
60sec rest

b) for total reps
6 alt rounds
1. 90sec on/30sec off
20 jumping lunges
max burpees
2. 90sec on/30sec off
20 jumping squats
max reserve burpees

scaled lunges, squats

warm up
20 mountain climbers
5 down ups
20 alt calf stretch
10 samson stretch
10 sumo squat stretch
20 mountain climbers
5 down ups
5 handwalk + push ups
10 dynamic bridge
10 twisted cross
20 mountain climbers
5 down ups

WOD
for time
50-40-30-20-10 reps
hand release push ups
sit ups
squats
*50 mountain climbers b/w sets

scaled kneeling push ups

time cap 30min

warm up
20 jumping jacks
5 handwalks
10 twisted cross
20 jumping jacks
5 down dog & seal
10 dynamic bridges

WOD
a) 3 sets
tabata
hollow rock
arch rock

2min rest

tabata
side plank hold left side
side plank hold right side

b) support you local box
workout 20.2
for time
100 douible unders
21 burpees
75 double unders
15 burpees
50 double unders
9 burpees

scaled jumping jacks

time cap 15min

warm up
20 mountain climbers
10 samson stretches
10 inverted hamstring stretches
20 mountain climbers
10 lateral squat stretches
10 dynmaic bridges

WOD
a) 3 sets
10 alt lateral lunges
10 alt bird dog
30sec reverse plank hold

b) for time
30-20-10
half burpees
jumping lunges
sit ups
2min rest
10-20-30
half burpees
jumping lunges
sit ups

scaled lunges

time cap 16min