At home wod
Mobility-
Couch
Calf bone saw
Shoulder doorway stretch
Warm up-2x
A dozen squats
1/2 dozen kb swings
Bakers dozen stair steps
Wod-
Tabata round of
Alternating jumping jacks & high knees
Then 3 max effort hollow rocks
Tabata round of
Alternating pushups & sit-ups
At gym wod 8-9 am Fight Gone Bad! 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing (calories
At gym wod 6:30-9 am For time: 12-9-6 strict handstand push-ups 12-9-6 strict ring dips 15-12-9 push-ups *Complete 21 sit-ups after each set scale: For time: 15-12-9 dumbbell shoulder press 15-12-9 ju
At home wod Wod- 6 rounds 6 - kB, single leg deadlifts, either leg 6 pushups 12 hollow rocks Sub: db, 2:1 abmat sit-ups