Home Wod
10 rounds
Handstand 30 seconds, to squat hold 30 seconds
then,
DAY 14 Challenge
90 second Plank + 14 Burpees + 14 AirSquats
then,
4rds
50 Single jumps
25 DUs (TRY your best for a max of 45sec)
Message coach bill for alternate options
PARTNER WOD
Partner Zoom WOD
Buy in - DAY13 Challenge - Synchronized
13 burpees + 13 airsquat
then,
ladder down 10-1 all movements
you go I go ie: 10ea, 9ea 8ea etc..
Walking plank push up
KB swing
Box Jump
Db thruster
Home Wod
400m run
3rds of:
10 hang snatch
10 over head squat
10 hSpu
400m run
* snatch - barbell, one arm db/kb
* ohs - barbell, one arm db/kb
* hSpu - hRpu
Home Wod
4rds
200m Run [ or 30 seconds out and 30 seconds back]
10 hang clean
10 push press
10 back squat
After you complete all 4 rds..
Then do
4 rds
20 DUs
20 KB swings
