Box
Bodyweight-
Group #1- Every 2 minutes- 10 HSPU- 6 sets.
Group #2- Every 2 minutes- 20 Hip taps in handstand or pike.
Metcon-
EMOM 16-
Odd– 5 Dball cleans + 15 meters carry + shuttle runs in the remaining time..
Even– rest
Plate & Dumbell WOD
Warm up-
Tabata this- 3 rounds-
– Plank
– squats
– Hip taps
Metcon-
For time-
21-15-9
OH lunges with plate/DB
Ground to OH
Hollow rocks
rest 1 minute
18-12-6
OH lunges with plate/DB
Ground to OH
Hollow rocks
rest 45 seconds
15-9-3
OH lunges with plate/DB
Ground to OH
Hollow rocks
rest 30 seconds
100 "Mountain climbers"
Bodyweight
For time-
21-15-9
Jumping lunges
HRPU
Hollow rocks
rest 1 minute
21-15-9
Jumping lunges
HRPU
Hollow rocks
rest 1 minute
21-15-9
Jumping lunges
HRPU
Hollow rocks
rest 1 minute
100 "Mountain climbers"
