At Home WODs:
2020-02

Dumbbell WOD

AMRAP 12:00
– 12 Alternating DB Hang Clean and Jerk
– 24 Bicycle Crunches  

Demo Video

Kettlebell WOD

4 Rounds:
– 20 Overhead or Front Rack Walking Lunges
– 20 Sumo Deadlift High Pulls 
– 40 Double Unders or Front/Back Hops Over Line 

Demo Video

Med Ball WOD

AMRAP 13:00
– 20 Med Ball Sit Ups
– 20 Med Ball Squat Cleans
– 20 Med Ball Toe Taps (each foot = 1)  

Demo Video

DBall WOD

AMRAP 12:00
– 6 DBall Squat Cleans
– 12 DBall Plank Walk Overs
– 24 Stationary DBall March Steps

Demo Video

Bumper Plate WOD

For Time:
– 100 Burpees to Plate

* Every 10 reps perform 20 plate hold flutter kicks

* Each leg = 1 rep
* SCALE to 70 or 50 burpees to plate

Demo Video

Plyo Box WOD

AMRAP 14:00
– 30 Box Step Overs
– 15 Box Push Ups
– 15 Box Dips 

Demo Video

Body Weight WOD

5 – 10 – 15 – 20 – 15 – 10 – 5
– Push Up Knee Touch
– Mountain Climber 
– Jumping Air Squat  

Demo Video