Box
Part 1-
Build heavy set of-
1 Hang squat clean + 1 Front sqt
Part 2-
For time-
21 Wall balls
15 Box jumps
9 Hang power clean 50/35kg
21 wall balls
15 box jumps
9 Hang power clean 60/40kg
21 wall balls
15 box jumps
9 Hang power clean 70/45kg
21 wall balls
15 box jumps
9 Hang power clean 80/50kg
Plate & Dumbell WOD
General warm up-
3 rounds of-
8 squats
5 Yoga push ups
3 rounds of-
5 Yoga push ups
3 burpees
3 rounds of-
3 burpees
8 squats
Part 1-
1 min AMRAP for each-
-DB / Plate Clusters
– Sit ups
– Burpees over plate/DB
– Rest
* Total of 5 rounds
* Count total reps
Part 2-
Tabata "Flutter kicks"
– 10 rounds of- 20 seconds work / 10 seconds rest
Bodyweight
Part 1-
1 min AMRAP for each-
– Push ups
– Sit ups
– No push up burpees
– Rest
* Total of 5 rounds
* Count total reps
Part 2-
Tabata "Flutter kicks"
– 8 rounds of- 20 seconds work / 10 seconds rest
