Street WOD
Warm up-
4 rounds of-
100m run
8 back squat
4 push press
Part 1-
Emom x 14 –
odd – :40 seconds row / bike
even – 3 push press (from the floor) build weight
Metcon–
7 rounds for time –
150m run
7 thrusters
9 box step over @plate
Plate & Dumbell WOD
Warm up-
5 rounds-
5 Lunge-Lunge- squat
5 sit ups
5 push ups
Core-
3 rounds-
10 Plank- Elbows to hands
10 Plank pull through
30 "Mountain climbers"
Metcon-
10 AMRAP-
10 Clusters
20 OH lunges
10 Sit ups
Bodyweight
Metcon-
10 AMRAP-
10 HRPU
20 walking lunges
10 Sit ups
rest 2 minutes
200 "Mountain climbers"
