Plate & Dumbell WOD
Warm Up-
3 rounds of-
5 Lunge-Lunge-Squat
10 Sit ups
5 Push ups
5 Slow "Good mornings"
Part 1-
Single leg RDL Plate/DB- 4 sets of 8/8
Part 2-
Every 3 minutes for 5 rounds (15 minutes total)
50 "Mountain climbers"
25 Ground to OH with Plate / DB
– Rest in the remaining time.
For scale use less G2OH reps.
Bodyweight
Every 3 minutes for 5 rounds (15 minutes total)
50 "Mountain climbers"
25 Towel / TRX rows
– Rest in the remaining time.
Running WOD
Pyramid run-
Walk/Run or Run slow / Run fast-
1 minute / 1 minute
2/2
3/3
4/4
5/5
4/4
3/3
2/2
1/1
