Quarantine WOD 201117

Box

Weightlifting-

Build heavy but technical complex of-
Hang power snatch
Low hang power snatch
Power snatch
OHS


Metcon-

For time-
30 Muscle snatch 20/15kg
2 rope climbs
10 Box jumps
20 Power snatch 40/25kg
2 rope climbs
10 box jumps
10 Squat snatch 50/30kg
2 rope climbs
10 Box jumps


Plate & Dumbell WOD

Warm up-

3 Rounds-
10 "Bird dog"s
10 Jumping jacks

3 rounds-
5 Yoga push ups
7 Squats


Core

3 rounds of-
30 seconds work / 15 seconds rest-
OH Plate / Dumbell hold
Hollow hold
– Plank


Metcon

5 Rounds for time-
10 Plate / DB thrusters
10 Sit ups
10 Plate / DB thrusters
30 side to side jumps

Bodyweight

7 Rounds for time-
10 Lunge-Lung-Squat
10 Sit ups
10 Push ups
30 side to side jumps



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