Box
Squat-
Overhead squat- 3-3-3-3-3
– Be patient going down
– Keep pressure towards the celling
– Lock your elbows
Metcon-
12 AMRAP-
10 Muscle snatch 20/15kg
30 Double unders
10 OHS
30 Double unders
Plate & Dumbell WOD
Warm up-
Tabata this- 2 rounds
– Air squats
– Hip taps
– "Yoga push ups
– Sit ups
Part 1-
4 super sets of-
8/8 Single leg RDL
15-30 seconds of Strict Handstand/Pike
Metcon-
For time-
Cash in- 200 side to side jumps
5 rounds-
12 Plate/DB deadlift
9 Hang squat clean
6 Curl & press
Cash out- 200 side to side jumps
Bodyweight
Part 1-
4 super sets of-
8/8 Single leg RDL- Bodyweight
15-30 seconds of Strict Handstand/Pike
Metcon-
For time-
Cash in- 200 side to side jumps
5 rounds-
12 Sit ups
9 Squat jumps
6 Pike push ups
Cash out- 200 side to side jumps
