Street WOD
Strength-
in 12min:
I go u go
6 dball lunges into 6 dball squats.
Alternate full rounds.
Metcon-
18 amrap in couples
60 double unders
30 push ups
6x100m sprint (3 each. Partner runs 100 and switch)
Plate & Dumbell WOD
Warm up-
3 rounds of-
8 Hip tap – Hip tap – pushups
8 Sit ups
8 Squat jumps
Metcon-
For time-
5 rounds of-
5 burpees
10 HRPU
15 Air squats
rest 1 minute
5 rounds-
15 Sit ups
15 Push press with DB/Plate
rest 1 minute
5 rounds-
30 "Mountain climbers"
30 Jumping jacks
Bodyweight
For time-
5 rounds of-
5 burpees
10 HRPU
15 Air squats
rest 1 minute
5 rounds-
15 Sit ups
20 Hip taps
rest 1 minute
5 rounds-
30 "Mountain climbers"
30 Jumping jacks
