Plate WOD
Strength-
Squat press with plate– 8-8-8-8-8-8
Metcon-
3 rounds For time-
20 Knees to stand
40 Side jumps
30 HRPU
40 side jumps
40 sit ups
40 Side jumps
Dumbell WOD
"Dumbell Mary"
20 AMRAP-
5 HSPU / 5 seated DB press– each arm
10 Pistol squats / single leg sit to stand
20 DB bent rows (10 each arm)
Bodyweight
"Modified Mary"
20 AMRAP-
5 HSPU / 5 Pike push ups
10 Pistol squats / single leg sit to stand
30 Shoulder taps
Running WOD
Warm up-
5 Minutes jog / walk
Work-
1 KM run / 8 minutes run for distance
– Cool down- 5 minutes jog or walk
