Quarantine WOD 201023

Plate & Dumbell WOD

Warm up-

4 rounds-
5 Squats
5 push presses
3 thrusters
3 burpees


Core-

4 super sets of-
10 "Around the world"- each side
10 Hollow rocks
10 seconds hollow hold


Metcon-

"Open 17.5"
10 rounds for time-
9 thrusters
35 Double unders / double taps / side to side jumps

Bodyweight

Metcon-

10 rounds for time-
9 Lunge-Lunge- squats
35 Double unders / double taps / side to side jumps

Quarantine WOD201022

Plate & Dumbell WOD

warm up-

3 rounds-
5 slow "Cat-Cow"s
5 Good mornings
5 "Yoga push ups
5 burpees


Metcon-

For time-
1-2-3-4-5-6-7-8-9-10
Plate/DB deadlift
Plate/DB High pull
Plate/DB Curl & press
Burpee jump over

Bodyweight

Metcon-

For time-
1-2-3-4-5-6-7-8-9-10
Plate/DB Good morning
Plate/DB Pike push up
Plate/DB Lunge (each leg)
Burpee jump over

Quarantine WOD 201021

Plate & Dumbell WOD

warm up-

3 rounds-
10 "Bird dogs"
20 Hip taps
10 Squats


Upper body-

5 sets of-
8 Half kneeling wood chop (each side)
16 Towel pull / TRX pull


Metcon-

For time-
100 Air squats
200 Side to side jumps
100 Sit ups

Quarantine WOD 201020

Plate & Dumbell wod

Warm up-

3 rounds of-
5 Lunge-Lunge-Squat
5 "Yoag push ups"
10 sit ups

Metcon-

4 rounds of-
3 Minutes AMRAP-
20 OH lunges with Plate / DB
60 "Mountain climbers"
20 OH lunges
– AMRAP of no pushup burpees in the remaining time

– Rest 1 minute between rounds


Cash out-

Tabata Flutter kicks

Bodyweight


4 rounds of-
3 Minutes AMRAP-
30 OH lunges
60 "Mountain climbers"
30 OH lunges
– AMRAP of no pushup burpees in the remaining time

– 1 minute rest between rounds

Quarantine WOD 201018

Plate & Dumbell WOD

warm up-

Tabata this- 20 work / 10 rest-
Air squat
Slow "Good morning"
Sit ups
Push ups

– Total of 3 rounds



Strength-

5 super sets of-
20 Bent row with plate / DB
20 Hollow pull overs
– rest 30-60 seconds.


Metcon-

For time-
30-25-20-15-10-5-
Jump overs
Push ups
Sumo DLHP

Bodyweight

Core-

5 sets of-
20 hollow rocks
15 sit ups
20 seconds hollow

Metcon-

For time-
30-25-20-15-10-5-
Jump overs
Push ups
No push up burpees

Running WOD


Warm up-

8 minutes walk or jog


Work-

8 sets of 200 meters all out sprint.
– Rest 1 minute between sets.