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WOD AT HOME:

PIgeon Pose + Wrist Stretch: 1-2 MINUTES EACH SIDE Video

Child’s Pose on Box: 2 MINUTES Video

WARM-UP FOR ALL

2-3 ROUNDS:

50 Skipping
40″  Box Step-Ups
30″ Wall Squats Video
20 Overhead Circles (10 Each Direction) Video
10 Inchworms Video

WOD A) No Equipement

Alt EMOM 15 mins:
Every 1 min for 15 mins, alternating between:
10 Burpees
Handstand Walk, 15 mt. or 40 Shoulder Taps
Plank Hold, 45 secs

Or

WOD B) No Equipement

“Three-Peat”

3 rounds for time of:
Run, 200 mt. or 30 Doubleundes
20 BackBag Ground to Overheads, pick load
Run, 200 mt. or 30 Doubleundes
20 BackBag Step-ups, pick load
Run, 200 mt. or 30 Doubleundes
20 BackBag Thrusters, pick load

EQUIPEMENT WOD

WODA) BYTWB

4 rounds for time of:
400 mt. Run or 100 Doubleunders
20 Double Dumbbell Swings, pick load
20 Pull-ups

or

WOD B) COMPTRAIN

For Time:
50 Strict Handstand Push-ups
500 Doubleunders
1000 Air Squat

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