Plate & Dumbell WOD
warm up-
Tabata this- 20 work / 10 rest-
Air squat
Slow "Good morning"
Sit ups
Push ups
– Total of 3 rounds
Strength-
5 super sets of-
20 Bent row with plate / DB
20 Hollow pull overs
– rest 30-60 seconds.
Metcon-
For time-
30-25-20-15-10-5-
Jump overs
Push ups
Sumo DLHP
Bodyweight
Core-
5 sets of-
20 hollow rocks
15 sit ups
20 seconds hollow
Metcon-
For time-
30-25-20-15-10-5-
Jump overs
Push ups
No push up burpees
Running WOD
Warm up-
8 minutes walk or jog
Work-
8 sets of 200 meters all out sprint.
– Rest 1 minute between sets.
