1a. Single Leg Wall Sit: 3 x Max/leg 1b. Single Arm High Pulls: 3  x 10-15   Then…   3 rounds 3 min Tall Kneel to Stands, front rack 2 min DU 1 min Handstand Push-ups   NO Equipment WOD 3 min Tall Kneeling to Stands 3 min Jumping Jacks 3 min Plank   3 min Tall Kneeling to Stands 2 min Mountain Climbers 2 min plank   3 min Tall Kneeling to Stands 1 min Up Down Burpees 1 min Plank    Read more

3 Sets 10 Front Raise to Lateral Raise per arm 10-15 RDLs per Leg Then….. AMRAP 15 Minutes 5 Pistols per Leg 10 Pushups 20 Sit Ups At Home, No Equipment WOD AMRAP 15 Minutes 5 Pistols per Leg 10 Pushups 20 Sit Ups  Read more

5 rounds of 4 min amraps *Rest 2 min between rounds   Rd 1: 0:00-4:00 12 alt snatch 12 box jumps or tuck   Rd 2: 6:00 – 10:00 14 alt snatch 14 box jump or tuck   Rd 3: 12:00 – 16:00 16 alt snatch 16 box jump or tuck   Rd 4: 18:00-22:00 18 alt snatch 18 box jump or tuck   Rd 5: 24:00-28:00 20 alt snatch 20 box jumps or tuck   ———————————— No Equipment WOD 20 Min AMRAP 5 HSPU or Push ups 10 Vups 15 tuck Jumps  Read more

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AMRAP 15 Minutes 21 DB Hang Clean, rt arm 21 Goblet Squat 21 DB Push Press, lt arm 21 Goblet Squat 21 DB Hang Clean, lt arm 21 Goblet Squat 21 DB Push Press, rt arm 21 Goblet Squat At Home, No Equipment WOD: AMRAP 15Minutes 21 Diamond Pushups 50 Air Squats 21 V Ups 50 Air Squats      Read more