Street WOD
Warm up-
3 rounds-
run 150
10 Empty bar DL
3 D-ball cleans
In couples-
Strength-
5 rounds-
every 3:00 complete (together)
50m heavy d-ball carry
10 heavy deadlifts
Metcon-
4 rounds of 1:00 minute work-
1 – 1:00 front rack lunges
2 – 1:00 push ups
3 – 1:00 bike
4 – 1:00 rest
Plate & Dumbell WOD
Warm up-
Tabata this- 2 rounds
– Air squats
– Hip taps
– "Yoga push ups
– Sit ups
Part 1-
4 super sets of-
8/8 Single leg RDL
15-30 seconds of Strict Handstand/Pike
Metcon-
For time-
Cash in- 200 side to side jumps
5 rounds-
12 Plate/DB deadlift
9 Hang squat clean
6 Curl & press
Cash out- 200 side to side jumps
Bodyweight
Part 1-
4 super sets of-
8/8 Single leg RDL- Bodyweight
15-30 seconds of Strict Handstand/Pike
Metcon-
For time-
Cash in- 200 side to side jumps
5 rounds-
12 Sit ups
9 Squat jumps
6 Pike push ups
Cash out- 200 side to side jumps
