WODs

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

warm up
20 jumping jacks
10 sumo squat stretch
5 handwalks
10 twisted cross
20 mountain climbers
5 down ups
10 dynamic bridges
20 jumping jacks

WOD
10 burpees
20 push ups

10 burpees
20 push ups
30 squats

10 burpees
20 push ups
30 squats
40 sit ups

10 burpees
20 push ups
30 squats
40 sit ups
50 mountain climbers

10 burpees
20 push ups
30 squats
40 sit ups
50 mountain climbers
60 step ups

10 burpees
20 push ups
30 squats
40 sit ups
50 mountain climbers
60 step ups
70 jumping jacks

time cap 30min