Quarantine WOD 201125

Box

Pull-

Weighted pull ups- 5-5-5-5


Metcon-

1:15 AMRAP in each / 15 seconds for transition-
– Row for calories
– Bike for calories
– DB hang clean & Jerk 22.5/15kg- Alternating
– Rest

Total of 3 rounds.


Plate & Dumbell WOD

Warm up-

3 rounds-
10 "Bird dogs"
8 sit ups
6 Push ups
4 burpees


Core-

5 super sets of-
20 Plate/DB floor wipers
10 Side pulls


Metcon-

12 AMRAP-
10 weighted burpees with plate / 10 "Devil press" with DB
8 Broad jumps
60 Side to side jumps
40 Jumping jacks

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