Plate WOD
Upper body-
Handstand hip taps– 4 sets of 16 reps.
Scaling– Legs on chair / Pike
Metcon-
10 Rounds for time-
4 Back & fort "Bear crawl"
6 Burpee Jump overs
8 Russian twists
Dumbell WOD
Metcon-
"Helen"
3 rounds for time-
75 Double unders / side jumps
21 DB swings – (if weight is too light increase reps to 42)
12 DB bent rows- each side- (if weight is too light increase reps to 21)
Bodyweight
Metcon-
For time-
14-12-10-8-6-4-2
Sit ups
Inverted burpees
Broad jumps
Running WOD
Warm up-
5 minutes slow jog
– חפשו שיפוע של כ-150-200 מטר
Incline run-
5 rounds of-
1 up hill slow pace
1 down hill slow pace
1 up hill fast pace
1 down hill slow pace
