At Home WODs:
2020-01

Dumbbell WOD

For Time: 10-20-30-20-10
– DB Thruster (alternate every 5 reps)
– Burpee Over DB 

Demo Video

Kettlebell WOD

AMRAP 15:
– 15 Russian KBS
– 12 Goblet Squat
– 9 Russian Twist 

Demo Video

Med Ball WOD

For Time – 50-40-30-20-10:
– Wall Balls
– Leg Raises  

Demo Video

DBall WOD

For Time:
– 60 DBall Over Shoulder  

Demo Video

Bumper Plate WOD

6 Rounds For Time:
– 10 Plate Ground to Overhead
– 20 Lateral Plate Hops
– 1:00 Rest

*each round should be a SPRINT 

Demo Video

Plyo Box WOD

4 Rounds:
– 8 Box Facing Burpees
– Rest 1:00

THEN

Accumulate 2:00 of Hollow Hold 

THEN

4 Rounds
– 8 Box Facing Burpees
– Rest 0:30

*each round should be a SPRINT

Demo Video

Body Weight WOD

6 Rounds:
– 0:20 Plank Hold (elbows)
* 0:10 REST
– 0:20 V-Sit Hold (bend knees to scale)
* 0:10 REST
– 0:20 Squat Hold (bottom of squat)
* 0:10 REST
– 0:20 Max Rep Air Squat
* 0:10 REST  

Demo Video