Home WOD’s
21-15-9
Dumb bell thruster or anything you can find
Burpees
200 air squats for time
At the beginning of every minute complete 3 burpees until finished with squats
Tabata (32 rounds total):
Burpee
Sit-up
Air squat
Push-up
*Rest 1 min in between movements
10 min AMRAP:
Every 30 secs perform 5 burpees
12 min AMRAP:
7 Dips (between 2 chairs or on table edge)
10 jumping lunges
7 min AMRAP:
Burpees
10 Rounds:
1 min plank
10 push-ups
30 sec handstand hold
Every Minute on the Minute until Failure:
7 burpees
10 air squats
For Time:
100 sit ups
100 air squats
100 Russian twists
100 walking lunges
5 Rounds:
1 min max push ups
1 min max double unders (jump rope singles)
1 min max dumb bell thruster (whatever you have on hand)
1 min max superman extensions
