Plate & DB WOD
Warm up-
3 rounds-
10 air squats
10 push ups
10 sit ups
20 Jumping jacks
Metcon-
3 AMRAP-
12 Ground to OH with plate/DB
6 Roll ups
rest 1 minute
3 AMRAP-
6 Roll ups
10 Plate/DB thrusters
rest 1 minute
3 AMRAP-
10 Plate/DB thrusters
10 HRPU
rest 1 minute
3 AMRAP-
10 HRPU
12 sit ups
1 minute rest
3 AMRAP-
12 sit ups
12 Ground to OH with plate/DB
Bodyweight
3 rounds for time-
30 Walking lunges
30 Sit ups
30 Push ups
30 Hip taps
30 Hollow rocks
Running WOD
Warm up-
5 minutes Walk or jog
Work-
3 KM run or 24 minutes run
