Quarantine WOD 201229

Box


Gymnastics-

4 sets of-
10 Kipping HSPU
– Scaling-
1) 10-20 Handstand hip taps
2) 10-20 Pike hip taps (legs on box)


Strength-

Push press- 3-3-3-3


Metcon-

10 AMRAP-
20 Russian KBS 32/20kg
20 Sit ups
2-4-6-8-10.. etc- KB lunges- in front rack



Bodyweight

10 rounds for time-
5 Burpees
7 "Yoga push ups"
9 Sit ups
30 Side to side jumps

Cash out– 300 Flutter kicks


Plate & Dumbell WOD

Warm up-

5 rounds-
5 sit ups
5 Hollow rocks
5 Squat jumps
5 "Good mornings"


Core-

6 rounds of- 30 Seconds work / 15 seconds rest-
Weighted Hollow flutter kicks – hold plate/DB with straight arms
– Plank


Metcon-

10 Rounds for time-
5 Plate / DB deadlifts
7 Sumo DL high pull
9 Push presses with plate/DB
30 Side to side jumps



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