wod
10 min double under work
for time // chipper
50 cal row
50 russian kb swings
50 wallballs
50 box jumps over
50 sit ups
non-equipped wod
120 air squats
100 lunges
80 russian twists
60 sit ups
40 burpees
20 push ups
120 air squats
100 lunges
80 russian twists
60 sit ups
40 burpees
20 push ups
wod
every 2:30 min for 4 rounds
8 backsquats
for time // 25 - 25 - 25 -25
25 burpee box jump
1 min rest
25 thruster
1 min rest
25 hang power cleans
1 min rest
25 pull ups
non-equipped wod
50 - 40 - 30 - 20 - 10
jumping lunges
alternating v ups
burpees
wod
8 rounds
4 wall walks
8 table rows
12 jumping lunges
core work
5 rounds (for quality)
10 single leg glute bridge right leg
10 single leg glute bridge left leg
20 sit ups