Nice job yesterday. Amazing numbers and I’m seeing some awesome progress. Hopefully you all remembered that Monday is a recommended REST DAY.
With that here are the WODs for the week.
Complete the first Workout at Home Tuesday or Wednesday. Complete the second workout on Thursday or Friday. Rest on Saturday and I’ll see you all again next Sunday.
Remember keep track of your rounds and email them to me at the end of the week.
Cahba
First WOD:
Warm Up – 3-5 min run
or
3 x 10 jumping jacks
WORKOUT #1
AMRAP – 10 (As many rounds as possible in 10 minutes) – Keep track of your rounds completed.
5 Pull-Ups (If you don’t have a pull-up station or access substitute with Burpees)
5 Air Squats
5 Sit-ups (Olga skip the sit-ups, we’ll work on them next week)
What is a Burpee: What this video for good Burpee form
Burpees for Beginners: New Video
Second WOD
Warm Up
2 rounds of
10 Frankestein walks
10 Push-Ups
10 Air Squats (Hold at the bottom of each squat for 3-5 seconds)
WORKOUT #2
AMRAP – 10 (As many rounds as possible in 10 minutes) – Keep track of your rounds completed.
10 – Walking Lunges (Each leg is one rep, focus on keeping the knee over the angle, & second knee touches the deck)
5 – Burpees
Walking Lunge Video – Watch for good form.
Everyday Fitness & Movement 
SA
WOD 1 — 7 rounds
WOD 2 — 7 rounds
Alaba O
WOD 1 – 8 rounds
WOD 2 – 10 rounds