Street WOD
Warm up-
Run 200 meters
then 3 rounds of-
7 Sumo DLHP
7 sit ups
21 DU/SU
Strength-
Floating Deadlift- 8-8-8-8
Metcon-
14 AMRAP-
15 Sumo DLHP 40/25kg
15 Sit ups
10-20-30-40-50-60.. etc – Double unders
Plate & Dumbell WOD
General warm up-
3 rounds of-
8 squats
5 Yoga push ups
3 rounds of-
5 Yoga push ups
3 burpees
3 rounds of-
3 burpees
8 squats
Part 1-
1 min AMRAP for each-
-DB / Plate Clusters
– Sit ups
– Burpees over plate/DB
– Rest
* Total of 5 rounds
* Count total reps
Part 2-
Tabata "Flutter kicks"
– 10 rounds of- 20 seconds work / 10 seconds rest
Bodyweight
Part 1-
1 min AMRAP for each-
– Push ups
– Sit ups
– No push up burpees
– Rest
* Total of 5 rounds
* Count total reps
Part 2-
Tabata "Flutter kicks"
– 8 rounds of- 20 seconds work / 10 seconds rest
