Monthly Archives: March 2020

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 10 russina KB swings

Home Wod
5RFT
5 hSpu or 10 hRpu
10 box jumps or 10 tuck jumps
15 KB Swings

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x

Home Wod
21-15-9
DB thrusters
burpee DB jump over
200m run
wait 4 minutes and then,
100 crunches (every time you pause roll over and do 10 arch ups)

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
10 burppes + 10 push ups
PARTNER WOD
6' apart partner wod or imaginary partner

Parter Wod
You go then I go
(if you have an imaginary partner time yourself and rest as long as it took you to complete the set)

2 RFT
split by 2
100 push ups
100 kb swings
100 DU (200 singles)
100 alt lunges (if you have a DB or KB hold in one arm)
100 WB shots (if u dont have a wb then air thrusters)

Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
5 burpees + 5 uprights

Home Wod
5 RFT
200m Run
10 DB or KB Snatch

10 Burpees