Street WOD
Warm up-
3 sets each-
Partner A- 8 cal bike
Partner B- Plank
Then-
3 sets each-
Partner A- 8 wall balls
Partner B- 4 burpees
Couples Metcon-
For time-
21 Cal bike
15 cal bike- legs only
9 cal bike- hands only
10-20-30-40-50-60 wall balls
Plate & Dumbell WOD
Warm Up-
3 rounds of-
5 Lunge-Lunge-Squat
10 Sit ups
5 Push ups
5 Slow "Good mornings"
Part 1-
Single leg RDL Plate/DB- 4 sets of 8/8
Part 2-
Every 3 minutes for 5 rounds (15 minutes total)
50 "Mountain climbers"
25 Ground to OH with Plate / DB
– Rest in the remaining time.
For scale use less G2OH reps.
Bodyweight
Every 3 minutes for 5 rounds (15 minutes total)
50 "Mountain climbers"
25 Towel / TRX rows
– Rest in the remaining time.
