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
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
