Street WOD
Warm up-
4 rounds
100m run
(sqaut + jump squat)x6
6 push ups
strength –
5 sets of-
3 front squat + 5 back squat (re rack, minimal rest)
Metcon–
in couples-
14 amrap
2-4-6-8… clusters (70/40)
100m run
6 synchro burpees over bar
Plate & Dumbell WOD
Warm up-
4 rounds-
16 hip taps
12 Jumping jacks
8 Sit ups
6 ground to OH
Core-
4 Super sets of-
30 Flutter kicks
30 seconds hollow
30 Flutter kicks
Metcon-
For time-
50 "Devil presses" plate/DB
– Every 2 minutes (include- 0:00)- 20 Jumping jacks
Bodyweight
Core-
4 Super sets of-
30 Flutter kicks
30 seconds hollow
30 Flutter kicks
Metcon-
For time-
50 Burpees jump overs
– Every 2 minutes (include- 0:00)- 20 Jumping jacks
