Box
Couples metcon-
3 Rounds of-
8 deadlifts 120/85kg
24 Cal bike
3 rounds of-
8 power cleans 80/50kg
24 Cal bike
3 rounds of-
8 Thrusters 60/40kg
24 Cal bike
3 rounds of-
8 Synchronized burpees over bar
24 Cal bike
Plate & Dumbell WOD
Warm up-
3 rounds-
5 Lunge-Lunge-Squat
5 sit ups
5 Bodyweight "Good morning"
5 No push up burpee
Part 1-
Plate bent row / DB single arm bent row–
6 sets of 20 seconds work for quality / 40 seconds rest.
Part 2-
For time-
4 rounds-
20 Walking lunges (no weight)
20 sit ups
3 rounds-
15 Plate/DB curl & press
15 Towel rows
2 rounds-
20 Burpees
20 Push ups
Bodyweight
For time-
4 rounds-
20 Walking lunges (no weight)
20 sit ups
3 rounds-
15 "Yoga push ups"
15 Towel rows
2 rounds-
20 Burpees
20 Push ups
