Category: Daily WOD

Warm up 3 rounds 30 shoulder taps 30 mountain climbers .30 sec arm peel .30 calf stretch Workout For time: 50 single arm push press 75 sit ups 100 double under or later jumps 75 sit ups 50 single arm push press

Warm up 3 rounds 30 shoulder taps 5 inch worms .30 second arm peel Workout 200 push ups for time On the minute every minute, starting with zero 25 jumping jacks

Warmup: 3rds  3 Caveman’s 10 leg swings each side  10 pass thrus  Sunday #16 Quarantine Nancy 5 rounds 400 m run or 2 minute jog in place 15 overhead squats – can use broom stick, single arm DB or KB

Warm up 3 rds 20 jumping jacks 20 leg swings .30s pigeon each leg  #14 5 rounds 2 minute window 15 dragon flys Max reps thruster in remaining time Rest 1 minute -dB, kB, backpack, plate

  Warm up 3 rounds  5 inch worms w/ 2 pushups 10 good mornings w/ a 3 second pause at the bottom 30 mountain climbers    Skill: 4x.30 Hand stand hold 30 second rest in between    Wod. 5 rds 30 DUs 20 Romanian deadlifts(10 each leg) 10 hspu or push ups

Warmup: 3 rds  10 leg swings each side 20 jumping jacks  30 shoulder taps  Wod: 200 air squats for time  EMOM 10 updates starting at zero. 

Warm up 3 rounds 30 shoulder taps 10 push ups .30 arm peel each arm  10 leg swings each leg 10 side leg swings each leg .30 calf stretch each leg 4 rounds 200m run 16 single arm DB row (16 each arm/32 total) 16 single arm strict press (16 each arm/32 total)

Workout  7minute amrap 20 hang snatches 50 double unders/penguins/lateral hops Rest 2 minutes  7 minute amrap  20 hang snatches 50 double unders/penguins/lateral hops Warm up 3 rounds 25 jumping jacks .30 calf stretch each leg 5 deadlifts with object 5 shoulder presses each shoulder with object 

Warmup 3rds  25 jumping jacks 10 side lunges each leg 10 passthroughs  Wod:  Mini Murph 400m run (2min jog in place) 50 chair pulls  100 pushups  200 squats 400m run (2min jog in place

Korwod: 3rds 20 Sit-ups 20 Flutter kicks (2 count) 1min Plank WOD: 21-15-9 Ovhd squats (broom stick) Up Downs Dragon flys