Tuesday WOD Weekly Workout #1
Warm –up
2 Rounds for quality
- 15 – Air Squats
- 10 Chair Dips
Stretches
- Samson Stretch 1 min each leg
- Pigeon Stretch 1 min each leg
AMRAP – 10 (As many rounds as possible in 10 minutes)
Workout
- 10 – Dumb Bell Thrusters (note weight: use light dumb bells)
- 10 – Burpees
Thursday or Friday Weekly WOD Workout #2
Warm-up
2 Rounds for Quality
- 200m Run or .125mile
- 10 – Hollow Body Rockers
- 10 – Burpees
Stretches
- Samson Stretch 1 min each leg
- Pigeon Stretch 1 min each leg
AMRAP – 10 (As many rounds as possible in 10 minutes)
Workout
- 15 Double Unders
- 10 Seated Dumbbell Press
Everyday Fitness & Movement 
I did Tuesday’s WOD yesterday (3 rounds 16 reps) (apparently, I can’t read); I did Sunday’s WOD today (4 rounds); you will be happy to know that I ran 200M, not 400M!
Did WOD #3 today; did 30 singles instead of 15 double unders; so, 7 rounds + 30.
For workout #2 (Thurs/Fri), I did 9 +30. Ryan did 11 rounds.