Quarantine WOD 201030

Park WOD

Warm up-

run 200 meters
then 3 rounds of-
3 pull ups
30 DU/SU
10 Lunge-Lunge- Sqt
10 push ups


Metcon-

For time-
Cash in-
800 Meters run
25 Strict pull ups

50 DU
50 OH lunges
40 DU
40 Plate/DB ground to OH
30 DU
30 HRPU
20 DU
20 Plate/Db thrusters
10 DU
10 Burpees

Cash out-
800 Run
25 strict pull ups

Plate & DB WOD

Warm up-

3 rounds of-
15 squats
10 Push ups
5 Slow "Good mornings"

Metcon

For time-
Cash in- 100 Jumping jacks

50 side to side jumps
50 Walking lunges
40 side to side jumps
40 Plate/DB ground to OH
30 side to side jumps
30 HRPU
20 side to side jumps
20 Plate/Db thrusters
10 side to side jumps
10 Burpees

Cash out- Hollow rocks

Quarantine WOD 201029

Street WOD

Warm up-

3 rounds-
run 150
10 Empty bar DL
3 D-ball cleans

In couples-

Strength-

5 rounds-
every 3:00 complete (together)
50m heavy d-ball carry
10 heavy deadlifts


Metcon-

4 rounds of 1:00 minute work-
1 – 1:00 front rack lunges 
2 – 1:00 push ups
3 – 1:00 bike
4 – 1:00 rest

Plate & Dumbell WOD

Warm up-

Tabata this- 2 rounds
– Air squats
– Hip taps
– "Yoga push ups
– Sit ups

Part 1-

4 super sets of-
8/8 Single leg RDL
15-30 seconds of Strict Handstand/Pike


Metcon-

For time-
Cash in- 200 side to side jumps

5 rounds-
12 Plate/DB deadlift
9 Hang squat clean
6 Curl & press

Cash out- 200 side to side jumps


Bodyweight

Part 1-

4 super sets of-
8/8 Single leg RDL- Bodyweight
15-30 seconds of Strict Handstand/Pike


Metcon-

For time-
Cash in- 200 side to side jumps

5 rounds-
12 Sit ups
9 Squat jumps
6 Pike push ups

Cash out- 200 side to side jumps


Quarantine WOD 201028

Street WOD

Warm up-

4 rounds of-
100m run
8 back squat 
4 push press


Part 1-

Emom x 14 –
odd – :40 seconds row / bike
even – 3 push press (from the floor) build weight


Metcon

7 rounds for time – 
150m run
7 thrusters 
9 box step over @plate


Plate & Dumbell WOD

Warm up-

5 rounds-
5 Lunge-Lunge- squat
5 sit ups
5 push ups


Core-

3 rounds-
10 Plank- Elbows to hands
10 Plank pull through
30 "Mountain climbers"


Metcon-

10 AMRAP-
10 Clusters
20 OH lunges
10 Sit ups

Bodyweight

Metcon-

10 AMRAP-
10 HRPU
20 walking lunges
10 Sit ups

rest 2 minutes

200 "Mountain climbers"

Quarantine WOD 201027

Street WOD


Warm up-

400-300-200-100m row
8-6-4-2 burpees over rower
5-4-3-2 muscle clean (little to no weight)


Part 1-

EMOM x 6 –
2 power clean + 2 front squats

into EMOM x6 –
1 power clean + 1 front squat


Metcon-

2 rounds of 5:00 work, 2:00 rest –
climb the ladder- 2-4-6-8-…
front squat @45/30kg
lateral burpees over the bar

– round 2 start from the beginning..

Plate & Dumbell WOD

Warm up-

4 rounds-
5 "Yoga push ups"
5 Roll ups

3 rounds-
8 sit ups
16 Jumping jacks


Part 1-

5 Super sets of-
5 Squat presses
15 Hollow rocks


Metcon-

For time-
3-6-9-12-15-18-21
Weighted jumping jacks
HRPU

Bodyweight


For time-
3-6-9-12-15-18-21 HRPU
21 Jumping jacks after every set