Outdoor WOD
A) Every 2 minutes for 5 rounds complete
5-6 box HSPU+ 20 box shoulder taps + 10-12 seated seesaw press (5-6 per side)
*Modify to regular pushups as needed
B) Every 90 seconds for 6 rounds alternate between 1 and 2
1) 30 second plank hold on hands + 30 seconds alt. knee to elbow touches
2) 30 second hollow hold + 30 seconds happy stars
*For knee to elbow touches, bring knee laterally to the outside of the same elbow and touch it (so not a traditional mountain climber)
C) 6 rounds for time of:
6 db burpee box step overs-30 double unders
*10 minute time cap
*For entire workout 20/18″ box and 35/25lb dbs Rx: 50/35lb dbs
Home WOD
A) Every 2 minutes for 5 rounds complete
5-6 box HSPU+ 20 box shoulder taps + 5-6 per side seated db presses
*Modify to regular pushups as needed
B) Every 90 seconds for 6 rounds alternate between 1 and 2
1) 30 second plank hold on hands + 30 seconds knee to elbow touches
2) 30 second hollow hold + 30 seconds happy stars
*For knee to elbow touches, bring knee laterally to the outside of the same elbow and touch it
(so not like a traditional mountain climber)
C) 6 rounds for time of:
10 alt single db burpee box step ups
30 double unders or 30 lateral hops over db
