Quarantine WOD 200927

Plate WOD

"Plate Mary"

20 AMRAP-
10 Plate curl & press
10 Pistol squats / sit to stand
20 Towel rows / Plate bent row

Dumbell WOD

14 Minutes AMRAP-
60 Jumping Jacks
10 Lateral burpees over DB
20 Single arm DB push press

Bodyweight

14 Minutes AMRAP-
60 Jumping Jacks
10 Lateral burpees over DB
20 Seconds Handstand hold / Feet elevated Pike

Running WOD

Location-

מצאו מקום עם כ-15 מדרגות


Warm up-

5 minutes of jog or walk


Work-

3 sets-
run up fast
run down slow

3 sets-
run every 2 stairs up
run down slow

4 sets-
jump up on one leg- switch legs every set.
run down slow

4 sets-
squat & jump every 2 stairs
run down slow

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