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Quarantine WOD 201229

Box

Gymnastics-

4 sets of-
10 Kipping HSPU
– Scaling-
1) 10-20 Handstand hip taps
2) 10-20 Pike hip taps (legs on box)


Strength-

Push press- 3-3-3-3


Metcon-

10 AMRAP-
20 Russian KBS 32/20kg
20 Sit ups
2-4-6-8-10.. etc- KB lunges- in front rack

Bodyweight

10 rounds for time-
5 Burpees
7 "Yoga push ups"
9 Sit ups
30 Side to side jumps

Cash out– 300 Flutter kicks

Plate & Dumbell WOD

Warm up-

5 rounds-
5 sit ups
5 Hollow rocks
5 Squat jumps
5 "Good mornings"


Core-

6 rounds of- 30 Seconds work / 15 seconds rest-
– Weighted Hollow flutter kicks – hold plate/DB with straight arms
– Plank


Metcon-

10 Rounds for time-
5 Plate / DB deadlifts
7 Sumo DL high pull
9 Push presses with plate/DB
30 Side to side jumps



Quarantine WOD 201228

Bodyweight

EMOM 6-
8 "Lunge-Lunge-Squat" sequence

rest 1 minute

EMOM 6-
8 Over the plate burpees

rest 1 minute

EMOM 6-
15 Sit ups

Plate & Dumbell WOD

Warm up-

3 Rounds-
10 "Bird dogs"
8 Sit ups
6 Ground to OH- Plate / Dumbell
4 Lunges


Metcon-

EMOM 6-
6 "OH lunge Complex"

rest 1 minute

EMOM 6-
8 Over the plate burpees

rest 1 minute

EMOM 6-
15 Sit ups

Quarantine WOD 201227

Box

Couples metcon-

3 Rounds of-
8 deadlifts 120/85kg
24 Cal bike

3 rounds of-
8 power cleans 80/50kg
24 Cal bike

3 rounds of-
8 Thrusters 60/40kg
24 Cal bike

3 rounds of-
8 Synchronized burpees over bar
24 Cal bike

Plate & Dumbell WOD

Warm up-

3 rounds-
5 Lunge-Lunge-Squat
5 sit ups
5 Bodyweight "Good morning"
5 No push up burpee



Part 1-

Plate bent row / DB single arm bent row–
6 sets of 20 seconds work for quality / 40 seconds rest.



Part 2-

For time-
4 rounds-
20 Walking lunges (no weight)
20 sit ups

3 rounds-
15 Plate/DB curl & press
15 Towel rows

2 rounds-
20 Burpees
20 Push ups

Bodyweight

For time-
4 rounds-
20 Walking lunges (no weight)
20 sit ups

3 rounds-
15 "Yoga push ups"
15 Towel rows

2 rounds-
20 Burpees
20 Push ups

Quarantine WOD 201226

Box

Strongman-

In couples-
"i go, you go"- 14 sets of- 30 meters farmer carry..



Metcon-

5 rounds for time-
9 HPC 60/40kg
9 T2B
9 Box jumps

Box

Squat-

5 sets of- Every 45 seconds- 2 Back squats
5 sets of- Every 45 seconds- 2 Front squats
5 sets of- Every 45 seconds- 2 Overhead squats


Metcon-

For time-
10 rounds-
1 round of "Cindy"
30 Double unders

Plate & Dumbell WOD

Warm up-

3 Rounds-
10 "Bird dog"s
10 Jumping jacks

3 rounds-
5 Yoga push ups
7 Squats


Core–

3 rounds of-
30 seconds work / 15 seconds rest-
– OH Plate / Dumbell hold
– Hollow hold
– Plank


Metcon–

5 Rounds for time-
10 Plate / DB thrusters
10 Sit ups
10 Plate / DB thrusters
30 side to side jumps

Bodyweight

7 Rounds for time-
10 Lunge-Lung-Squat
10 Sit ups
10 Push ups
30 side to side jumps

Quarantine WOD 201224

Box

Bodyweight-

Group #1- Every 2 minutes- 10 HSPU- 6 sets.

Group #2- Every 2 minutes- 20 Hip taps in handstand or pike.



Metcon-

EMOM 16-
Odd– 5 Dball cleans + 15 meters carry + shuttle runs in the remaining time..
Even– rest

Plate & Dumbell WOD

Warm up-

Tabata this- 3 rounds-
– Plank
– squats
– Hip taps


Metcon-

For time-
21-15-9
OH lunges with plate/DB
Ground to OH
Hollow rocks

rest 1 minute

18-12-6
OH lunges with plate/DB
Ground to OH
Hollow rocks

rest 45 seconds

15-9-3
OH lunges with plate/DB
Ground to OH
Hollow rocks

rest 30 seconds

100 "Mountain climbers"

Bodyweight

For time-
21-15-9
Jumping lunges
HRPU
Hollow rocks

rest 1 minute

21-15-9
Jumping lunges
HRPU
Hollow rocks

rest 1 minute

21-15-9
Jumping lunges
HRPU
Hollow rocks

rest 1 minute

100 "Mountain climbers"