Park WOD
0:00-5:00
Run 200 meters
21 Squats
15 Push ups
9 Burpees
– 30 Ground to OH
– Rest in the remaining time
5:00-10:00-
Run 200 meters
21 Squats
15 Push ups
9 Burpees
– 25 OH lunges
– Rest in the remaining time
10:00-15:00-
Run 200 meters
21 Squats
15 Push ups
9 Burpees
– 20 pull ups
– Rest in the remaining time
15:00-20:00-
Run 200 meters
21 Squats
15 Push ups
9 Burpees
– 15 T2B
– Rest in the remaining time
20:00- …….
run 800 meters
200 Double unders
Plate & Dumbell & Bodyweight WOD
Warm up-
3 sets of-
12 "Mountain Climbers"
8 Squats
6 Broomstick Deadlifts
4 sets of-
2 rounds of "Burgener warm up"
8 sit ups
Metcon-
10 Rounds for time-
5 Power snatches
5 squat snatches
5 OHS
10 Russian twists with Plate / DB or Sit ups