Box
Part 1-
Build heavy complex of-
1 Push press
2 Jerks
Part 2-
For time-
21 Clean & jerk 60/40kg
– rest 2 minutes
210 Double unders
– rest 2 minutes
15 clean & jerk
– rest 1.5 minutes
150 Double unders
– rest 1.5 minutes
9 Clean & jerk
– rest 1 minute
90 Double unders
Plate & Dumbell WOD
Warm up-
3 rounds-
5 Lunge-Lunge-Squat
5 sit ups
5 Bodyweight "Good morning"
5 No push up burpee
Part 1-
Plate bent row / DB single arm bent row–
6 sets of 20 seconds work for quality / 40 seconds rest.
Part 2-
For time-
4 rounds-
20 Walking lunges (no weight)
20 sit ups
3 rounds-
15 Plate/DB curl & press
15 Towel rows
2 rounds-
20 Burpees
20 Push ups
Bodyweight
For time-
4 rounds-
20 Walking lunges (no weight)
20 sit ups
3 rounds-
15 "Yoga push ups"
15 Towel rows
2 rounds-
20 Burpees
20 Push ups
