Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
Home Wod
FOR TIME
100 DUs
10-1 Box Jump
1-10 KB Swing
100 DUs
modifications
singles or jump with no rope
alt lunges (R+L=2)
if you dont have a kb grab anything with weight
Warmup
Jog in place for 1min rest 30 seconds REPEAT 4xs
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x
Home Wod
1 RD for Time
50 Sit ups
25 tuck jumps
40 push ups
25 vertical jumps
30 squats
25 burpees
Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights
tricep stretch - https://www.youtube.com/watch?v=zzvDO56B0HE
Home Wod
50 Pistels (R+L=2) modify hold on or lunges
10 handstand push-ups, 200m run – 3 rounds
50 tricep dips
Warmup
jog in place for 1min rest 30 seconds REPEAT 4xs
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x
Home Wod
Tabatas 20s/10s
8 rds each
RD 1:
Jump (DU, singles, or no-rope)
V-sit ups (option single keg)
Burpee extend (no jump)
Crunhes with knees up
repeat until 8rds
