“Rosa”

Handstand push ups - - - modify to your choice of regular push ups (x2) … HSPU off of a chair, box, or bench… wall walks (3reps) … or triangle push ups (downdog position).

At home wod- “Rosa” 5 RFT

• 10 HSPU

• 400m Run

Monday

We hope all our CFU moms had a fantastic day yesterday!

At home wod-

6:00 alt. OTM:

• Even= Max Jumping squats

• Odd= Max Push ups

6:00 alt. OTM

• Even= Max Jumping Lunges

• Odd= Max Dips

6:00 x 2

6:00 of work + 2:00 Rest + 6:00 of work. Pick up where you left off after the first amrap! Score = total rounds + reps

At home WOD- 6:00 AMRAP (x2)

• 6 Burpees

• 8 Push ups

• 10 Air Squats

  -2:00 Rest between-

+2

At home WOD- 14 min AMRAP

2-4-6-8-10…etc

• Hand release push ups

• Jumping lunges

• Glute Bridges

Increase every round by 2 reps. Continue until 14 mins is up

4rft

At home WOD- 4RFT

• 400m Run

• 12 Burpees Borad Jumps

• 12 V-Ups (modify to Hollow tucks or sit ups)