Plate WOD
Strength-
Half kneeling plate chop– 4 sets of 8 reps each side
Metcon-
For time-
120 Jumping jacks
40 OH lunges
10 Inverted burpees
40 OH lunges
120 Jumping jacks
Rest 1 minute
Repeat 🙂
Dumbell WOD
16 AMRAP-
2-4-6-10-12… etc
DB hang clean & jerk– each arm
Jumping lunges
Bodyweight
Every 1 minute, 6 rounds (30 minutes work in total)
1) 15 No pushup burpees
2) 20 Plank hip taps
3) 15 Burpees
4) 60-90 seconds plank
5) Rest
