Box
Upper body strength-
5 super sets-
Chin ups- as many UNBROKEN repetitions as possible.
Landmine presses- 10 reps each side
– Rest 60-90 seconds between sets
Metcon-
10 Rounds for time-
8 T2B
4 Deadlifts 80/50kg
Plate & Dumbell WOD
Warm up-
3 Rounds-
10 "Bird dogs"
8 Sit ups
6 Ground to OH- Plate / Dumbell
4 Lunges
Metcon-
EMOM 6-
6 "OH lunge Complex"
rest 1 minute
EMOM 6-
8 Over the plate burpees
rest 1 minute
EMOM 6-
15 Sit ups
Bodyweight
EMOM 6-
8 "Lunge-Lunge-Squat" sequence
rest 1 minute
EMOM 6-
8 Over the plate burpees
rest 1 minute
EMOM 6-
15 Sit ups
