Street WOD
Warm up-
400-300-200-100m row
8-6-4-2 burpees over rower
5-4-3-2 muscle clean (little to no weight)
Part 1-
EMOM x 6 –
2 power clean + 2 front squats
into EMOM x6 –
1 power clean + 1 front squat
Metcon-
2 rounds of 5:00 work, 2:00 rest –
climb the ladder- 2-4-6-8-…
front squat @45/30kg
lateral burpees over the bar
– round 2 start from the beginning..
Plate & Dumbell WOD
Warm up-
4 rounds-
5 "Yoga push ups"
5 Roll ups
3 rounds-
8 sit ups
16 Jumping jacks
Part 1-
5 Super sets of-
5 Squat presses
15 Hollow rocks
Metcon-
For time-
3-6-9-12-15-18-21
Weighted jumping jacks
HRPU
Bodyweight
For time-
3-6-9-12-15-18-21 HRPU
21 Jumping jacks after every set
