Plate & Dumbell WOD
Warm up-
3 rounds of- 30 Seconds work, 10 seconds rest-
Slow pace air squats
Hip taps
Plank
Slow pace sit ups
Upper body-
5 super sets of- rest as needed between sets
20 Around the world with plate / Dumbell- Bend your knees a bit.
15 Push ups
10 Curl & press with plate/ DB
Metcon-
For time-
100 Jumping jacks
80 Air squats
60 Towel rows
40 Jump overs
20 Burpee jump overs
Bodyweight
Part 1-
5 super sets of-
15 Push ups
30 Hip taps
Part 2-
For time-
100 Jumping jacks
80 Air squats
60 Towel rows
40 Jump overs
20 Burpee jump overs
Running WOD
Warm up-
5 Minutes walk or easy jog
Work-
6 rounds of-
3 minutes run in fast pace
2 minutes walk or slow run
Cool down-
5 Minutes walk or easy jog
