Quarantine WOD 200923

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

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