Box
Core-
Deadbugs- 4 sets of 10 reps each side.
Metcon-
For time-
10 DB snatch 30/20kg
60 wall balls 10/6kg
20 DB snatch
40 wall balls
30 DB snatch
20 wall balls
Plate & Dumbell WOD
Warm up-
4 rounds-
8 Sit ups
6 "Good mornings"
4 Burpees
Upper body-
5 sets of 5-10 Kipping HSPU
Scaling-
– Wall climbs
– Pike push ups
Metcon-
5 Rounds for time-
15 Push press with plate / DB
15 Bent over row with plate / DB
15 Hip tap- Hip tap- Push ups
Bodyweight
Upper body-
5 sets of 5-10 Kipping HSPU
Scaling-
– Wall climbs
– Pike push ups
Metcon-
5 Rounds for time-
20 Towel rows
20 Hip tap- Hip tap- Push ups
