Quarantine WOD 201220

Box

Press-

5-7 sets of-
Split stance press + Split jerk



Metcon-

10 Rounds of-
5 Push presses 50/35kg
5 strict pull ups

Immediately into-
50 Front squats
50 Push ups



Plate & Dumbell WOD

Warm Up-

3 rounds of-
5 Lunge-Lunge-Squat
10 Sit ups
5 Push ups
5 Slow "Good mornings"


Part 1-

Single leg RDL Plate/DB- 4 sets of 8/8


Part 2-

Every 3 minutes for 5 rounds (15 minutes total)
50 "Mountain climbers"
25 Ground to OH with Plate / DB
– Rest in the remaining time.

For scale use less G2OH reps.

Bodyweight

Every 3 minutes for 5 rounds (15 minutes total)
50 "Mountain climbers"
25 Towel / TRX rows
– Rest in the remaining time.

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