Plate & Dumbell WOD

Warm up-

3 rounds-
16 Hip taps
2 Burpees
4 "Yoga push ups"
2 burpees
8 Lunges
2 Burpees


Part 1-

Half kneeling Woodchop with plate/Dumbell- 4 sets of 8/8


Part 2-

For time-
9 sit ups
7 Plate/DB push press
5 HRPU
1-2-3-4-5-6-7-8-9-10 Burpee jump overs

Bodyweight


For time-
9 sit ups
9 HRPU
1-2-3-4-5-6-7-8-9-10 Burpee jump overs

Running WOD

Find 100 meters of flat surface.

Warm up-

5 Minutes walk or jog.


Work-

10 sets of 100 meters sprint (all out)/
– Rest 1 minute between sets.