Street WOD
Warm up-
3 Sets of-
150 run
30 rope jumps
3 sets of-
10 push ups
10 squats
5 power cleans
Part 1-
Build heavy complex of-
1 power clean
1 Jerk
1 Front squat
1 jerk
1 front squat
Metcon-
"The chief"
5 rounds of- 3 minutes AMRAP, 2 minute rest between sets.
3 power cleans 60/40kg
6 Push ups
9 Squats
Plate & Dumbell WOD
Warm up-
5 rounds-
16 Jumping jacks
8 Lunges
4 Burpees
Part 1-
Alternating Deadbug– 5 sets of 8 reps each side
Part 2-
5 rounds of-
2 Min AMRAP / 1 Minute rest-
12 Kneel to stand with Plate/Dumbell
6 Back & forth "Bear crawl"
AMRAP of Jumping jacks in the remaining time..
Count total "JJ"s.
Bodyweight
Part 1-
Alternating Deadbug- 5 sets of 8 reps each side
Part 2-
5 rounds of-
2 Min AMRAP / 1 Minute rest-
12 Squat jumps
6 Back & forth "Bear crawl"
AMRAP of Jumping jacks in the remaining time..
Count total "JJ"s.
